Bringing my shouders back??

[LittlePrince]

I have a question. What exercises can i do to help bring my shoulders back. When i stand in a normal position my shoulders tend to favor my chest side. I'd like to be able to build more muscle on my upper back to help pull them back.

I was thinking Heavy Barbell Rows

Any suggestions??

 

[Bob Smith]

Heavy rows.

 

[J DUB]

Also pull ups, pull downs. Preferably pull ups.

 

[LittlePrince]

Thanks BS and Jdub.

 

[CyniQ]

I think that many people fail to put as much effort into their pulling as they do in their... benching, for example. Make sure that you give it your all. You'll look and perform best, if you're balanced.

 

[monsoon]

cleans

 

[Bob Smith]

I forgot to mention deadlifts. And while you work on getting your shoulders back in line, I would cut way back on all forms of benching.

 

[CyniQ]

I forgot to mention deadlifts. And while you work on getting your shoulders back in line, I would cut way back on all forms of benching.

I almost suggested the same thing. But, I figured... How many guys are going to heed advice like that??

 

[Bob Smith]

I almost suggested the same thing. But, I figured... How many guys are going to heed advice like that??

Almost none. It doesnt take much volume at all to maintain current bench strength, which is really the goal that you should have while focusing on heavying pulling movements. 2-4 sets a week for bench/pressing movements should be plenty.

 

[Primo Max]

This has already been stated by Bob, but nothing has ever punished my rear delts like hard deadlifting, especially with scapular retraction at the completion of the reps. Also, snatch grip deadlifts (a deadlift with the hands way out wide on the bar) are unreal at developing the entire upper back if you consciously attempt to keep the rear delts pinched back, especially as you clear the knees.

 

[Girth]

The exercises mentioned for your back pretty much cover it. I wanted to touch a bit more on the dropping the bench advice. First, it must be heeded. Second, drop the bench completely. I did no benching whatsoever for 2 years, just dips. My bench, when I did finally go back to it (per AM), was still over 300. Which is 1.5 times my bw, so I didn't lose much. My pecs also flattened out nicely during this time, which I attribute to both my diet and the dips.

Also, you sound as though you are interested in appearance. Which I would then jump to the conclusion that you are lifting to look better. A study printed not long ago showed that women think the sexiest parts of men are their ass, calves, and thighs. In that order I believe. Arms and chest came in last.

Now the question.....Why is it that so many men lift to look better for women, yet don't even focus on what women like? In fact, the only people who appreciate big arms and chests, are other men. Maybe keep that in mind in order to aid you in focusing on that back and legs.

But what do I know........I'm married, lift for strength, and would much rather wear bikini briefs and a sweatshirt, than Zubaz and a wife beater!

 

[CyniQ]

and would much rather wear bikini briefs and a sweatshirt, than Zubaz and a wife beater!

There's a joke in there somewhere.

 

[LittlePrince]

WOW...great replies guys. Many thanks.

So drop the bench huh.. I plan on starting the 5x5 next week. So basically just stick to dips.
NO INCLINE
NO FLAT
NO CHEST work period except for dips huh.

This will be strange.

Yes i am primairly lifting for looks. Just trying to get bigger and more porportioned.

Bob when u say heavy deads i presume u mean normal deads not SL or RDL's

 

[LittlePrince]

cleans

unfortunately we dont have room for those at our gym. I havent done those in 9yrs anyways. But would love to get back to some of those Basics

 

[Bob Smith]

Bob when u say heavy deads i presume u mean normal deads not SL or RDL's

Correct. Regular grip deads, not sumo.

 

[LittlePrince]

Correct. Regular grip deads, not sumo.

10-4. I'll put it to work tongiht. Thanks Bob

 

[LittlePrince]

I'm gonna do the 5x5 just as it says. 3 days per week and I am going to do Dips instead of Bench on the 5x5.

Do you guys see anyproblem with that???

 

[LittlePrince]

bump...i guess not...any advice???

 

[Girth]

Perhaps I spoke in absolutes in my previous post. I did not intend to say that you can't bench. I just wanted to show you that it's not the only exercise for your chest. You could even do Dips one day, bench the other. And as already mentioned, cut WAY back on the volume for those. Perhaps, during the 5x5 phase, do only 2 sets of 5 for the bench/dip. All other exercises will be done with 5x5 though.

 

[LittlePrince]

Perhaps I spoke in absolutes in my previous post. I did not intend to say that you can't bench. I just wanted to show you that it's not the only exercise for your chest. You could even do Dips one day, bench the other. And as already mentioned, cut WAY back on the volume for those. Perhaps, during the 5x5 phase, do only 2 sets of 5 for the bench/dip. All other exercises will be done with 5x5 though.

sounds good

Thanks