Exercises to fix forward shoulders

on a m/w/f push/pull/repeat

already doing deadlifts, bent barbell rows, and 1 arm rows.

anything else i can add?

what muscle holds shoulders back more?

Back exercises. Especially rhomboids / lower trap muscles need to be strenghten to fix shoulders slumping forward. Besides that, just focus on your posture. Eventually it´ll fix itself.

You mean your shoulders are slumped forward? I think that's just bad posture. Though i've been told it's because your Chest is overpowering your back (possible myth)

[QUOTE=Braveheart91;665817991]You mean your shoulders are slumped forward? I think that's just bad posture. Though i've been told it's because your Chest is overpowering your back (possible myth)[/QUOTE]

first started working, all i did was pulldowns, flys, and legpress.
both bad posture and too much chest :/

[QUOTE=Spazzzzy;665831101]lolwut?

You're gonna wanna focus on the rhomboids and traps like above poster says, aswell as Lateral and Posterior Deltoids, but it won't just fix itself, Chances are anyway.

If your problem is caused by overuse of benching (yes?), simply doing external rotations should fix the problem up, or improve it atleast..

Maybe try not benching for a week or two and focus on shoulder prehab (i think thats the term anyway), with shoulder dislocations to improve flexibility, as well as throwing in some RC strengthening exercises suchas the aforementioned External rotations, aswell as Cuban Rotations and numerous others im sure you'll find when you do some research on it.

Maybe try a shoulder program, i think DieselCrew have one, and that should help alot, both immediately and in the future.[/QUOTE]

You can do all the exercises you want to fix it, but if you don´t focus on keeping your shoulders down as hard as you can thoughout the day, it´ll never get fixed. I know because it used to happen to me and I fixed it.

i had the same problem. I fixed it by just focusing on keeping my shoulders back and sitting up straight whenever i was sitting in class, or at my computer. I know it sounds wierd, but it worked

Had problem. Fixed problem. The best thing you can do at the moment, if you're already doing rows and such is work on your rear delts.

Exercises such as bent over flies, wide grip rows pulling bar to chest, facepulls etc.

Also, try keeping your shoulders back at all times.

Stretching. Especially for the pectoralis major, pectoralis minor and anterior deltoid.

That combined with the exercises you listed and your problem will be solved.