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  1. #1
    Registered User Steven119's Avatar
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    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?
    385lb x 1 dead
    205lb x 1 bench (Post-injury)
    285lb x 5 squat
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  2. #2
    Bulking till ī16 Bruno93's Avatar
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    Back exercises. Especially rhomboids / lower trap muscles need to be strenghten to fix shoulders slumping forward. Besides that, just focus on your posture. Eventually itīll fix itself.
    My log: http://forum.bodybuilding.com/showthread.php?t=133887131

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    Current lifts (end of 2013) / Goal for end of 2014:

    Back squat: 140 kg x1 / 180 kg
    Front squat: 100 kg x1 / 140 kg
    Deadlift: 160 kg x3 / 220 kg
    Bench press: 75 kg x5 / 120 kg
    Pullups: BW + 25 kg x5 (96 kg) / BW + 40 kg
    Dips: BW + 21.25 kg x5 (92.25 kg) / BW + 60 kg
    Seated BB press: 40 kg x6 / 80 kg
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  3. #3
    Registered User Braveheart91's Avatar
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    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)
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    Registered User Steven119's Avatar
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    Originally Posted by Braveheart91 View Post
    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)
    first started working, all i did was pulldowns, flys, and legpress.
    both bad posture and too much chest :/
    385lb x 1 dead
    205lb x 1 bench (Post-injury)
    285lb x 5 squat
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  5. #5
    Banned Spazzzzy's Avatar
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    Originally Posted by Bruno93 View Post
    Back exercises. Especially rhomboids / lower trap muscles need to be strenghten to fix shoulders slumping forward. Besides that, just focus on your posture. Eventually itīll fix itself.
    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.
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  6. #6
    Bulking till ī16 Bruno93's Avatar
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    Originally Posted by Spazzzzy View Post
    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.
    You can do all the exercises you want to fix it, but if you donīt focus on keeping your shoulders down as hard as you can thoughout the day, itīll never get fixed. I know because it used to happen to me and I fixed it.
    My log: http://forum.bodybuilding.com/showthread.php?t=133887131

    Reps for regular posters!

    Current lifts (end of 2013) / Goal for end of 2014:

    Back squat: 140 kg x1 / 180 kg
    Front squat: 100 kg x1 / 140 kg
    Deadlift: 160 kg x3 / 220 kg
    Bench press: 75 kg x5 / 120 kg
    Pullups: BW + 25 kg x5 (96 kg) / BW + 40 kg
    Dips: BW + 21.25 kg x5 (92.25 kg) / BW + 60 kg
    Seated BB press: 40 kg x6 / 80 kg
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  7. #7
    Registered User boomer913's Avatar
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    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
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  8. #8
    Curls for teh gurlz. MajorMelon's Avatar
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    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.
    RIP Az.

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  9. #9
    Medical Espada BitterBlossom's Avatar
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    Stretching. Especially for the pectoralis major, pectoralis minor and anterior deltoid.

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