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Thread: Carry Shoulders Forward

  1. #1
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    Carry Shoulders Forward

    I have bad shoulders... I carry mine forward. Their pushed forward in front of me. I think it's because I have weak rear deltoids though, because I have big front and side deltoids, but when I try to look at my rear ones, I don't really see anything.

    I've read around about it, and people pretty much say that I need to work on my rear deltoids, I guess to get them bigger and stronger so that it pulls my shoulders back into a normal position.

    Is this true? If not, what do I need to do?

  2. #2
    Senior Member deeder's Avatar
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    So you slouch? Stand up straight, pull your shoulder blades together. Do more back work than you do chest work.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  3. #3
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    Quote Originally Posted by deeder View Post
    So you slouch? Stand up straight, pull your shoulder blades together. Do more back work than you do chest work.
    Yes, I slouch.

    Alright, I'll try to throw in a few more back exercises then. Thanks.

  4. #4
    Senior Member Judas's Avatar
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    Quote Originally Posted by deeder View Post
    Do more back work than you do chest work.
    Yes, thats exactly it. I see this in people who do nothing but bench and delts. Not talking actual benchers or powerlifters here, but gym rats. All hunched forward because they never do any back work. Hell, if they really loved bench so much they'd do a ton ov back work anyways.

  5. #5
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    this is my problem too


    what back exercises can help with this?

  6. #6
    Moderator Off Road's Avatar
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    Just your basic stuff, like deadlifts, rows, and pull-ups. Try to keep your rowing strength on par with your benching strength.
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  7. #7
    Senior Member deeder's Avatar
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    Barbell rows and T-bar Rows would benefit you the most IMO.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  8. #8
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    Stretch your pecs and front delts every day and really start hammering away at the upper back exercises people have already mentioned. Since you have already created an imbalance you will need to do more upper back work than pressing work for a while to get things back closer to neutral. If you don't get this corrected, there's a good chance you you will end up with chronic shoulder problems.

  9. #9
    Senior Member Judas's Avatar
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    Quote Originally Posted by Off Road View Post
    Try to keep your rowing strength on par with your benching strength.
    I've always liked that one. I like to keep my barbell rows just a bit stronger than my bench... just for better benching though. Having your delts carry forward isn't really an issue for olympic weightlifters... heh heh heh...

  10. #10
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    Cool, ya the other day I was doing Barbell Rows and I matched I Bench Press that I did that day too. But ya, I'm not one of those people that do all Chest and no Back though... I think it's just because I've sat alot on computers, walked around with bags on my back, and some other things that just eventually, it started caving in and I never fixed it.

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