Pulling shoulders back

[69GTOJudge]

Looking for a excercise/excercises/opinion on how to help pull my shoulders back to broaden my chest out..they slouch forward slightly

[andrewwww]

face pulls

[69GTOJudge]

face pulls

Thanks, i'll give that a try.

[benjobb]

Deep/atg (even bodyweight) squats and staying as upright as possible and thoracic extensions on a foam roller. Forces your spine to remain neutral even without effort.

[Arm_Wrestler]

I have been told that is a slight result of training chest more (not necessarily in frequency, but in times it can be trained vs how often it is trained) than training your traps, lats, upper back (face pulls already mentioned), ect. I would focus on getting your back/traps hit as often as what is possible while still allowing for recovery. I have seen this in some powerlifters I know who ONLY train for the bench, and it is severe.

[69GTOJudge]

I have been told that is a slight result of training chest more (not necessarily in frequency, but in times it can be trained vs how often it is trained) than training your traps, lats, upper back (face pulls already mentioned), ect. I would focus on getting your back/traps hit as often as what is possible while still allowing for recovery. I have seen this in some powerlifters I know who ONLY train for the bench, and it is severe.

Im pretty sure that's what caused the problem, When i first started I was doing chest 2 maybe even 3 times before I worked on back that hard. trying to change that

[repsandsets]

I have been told that is a slight result of training chest more (not necessarily in frequency, but in times it can be trained vs how often it is trained) than training your traps, lats, upper back (face pulls already mentioned), ect. I would focus on getting your back/traps hit as often as what is possible while still allowing for recovery. I have seen this in some powerlifters I know who ONLY train for the bench, and it is severe.

Yes - mild kyphosis is often the result of overtraining the chest relative to the upper back. The solution is normally to add in more exercises targeting the rhomboids, posterior delts, traps and lats. I'd try wide grip pull-ups, bent over rows etc. Plus chest stretches.

[69GTOJudge]

Yes - mild kyphosis is often the result of overtraining the chest relative to the upper back. The solution is normally to add in more exercises targeting the rhomboids, posterior delts, traps and lats. I'd try wide grip pull-ups, bent over rows etc. Plus chest stretches.

Thanks for the help, I have a slight problem doing wide grip with full extension due to a old broken collar bone/shoulder displcement accident. So I have limited range of motion, most of my pull-ups come from muscle ups.

[Kelei]

Chest-supported rows, make sure to squeeze your shoulder blades together as hard as you possibly can in the fully contracted position.

[LlamaWithARifle]

Slouching is also from a tight chest as well, so make sure to static stretch using the doorway stretch.

Facepulls, shrugs and barbell rows should strengthen the upper back.

[mahousesn]

face pulls and resistance band pull aparts

[BalhamBeast]

I do a lot of rear delt flyes (cable and dumbell), face pulls and scap-only rows. The latter I use as a warm-up on shoulder and back days. I do pulldowns with straight arms and just depress my scaps (the bar doesn't move far), then go to the level row machine and do the same. My posture isn't bad but years of sitting at a desk has made it default to kyphotic when I'm not standing up straight. Stretch your pecs a lot, also.

[69GTOJudge]

I do a lot of rear delt flyes (cable and dumbell), face pulls and scap-only rows. The latter I use as a warm-up on shoulder and back days. I do pulldowns with straight arms and just depress my scaps (the bar doesn't move far), then go to the level row machine and do the same. My posture isn't bad but years of sitting at a desk has made it default to kyphotic when I'm not standing up straight. Stretch your pecs a lot, also.

Sounds good, thanks for the advice to all!

[bmontgomery87]

good answers in here already.
any upper back/rear delt work will help.

face pulls, chest supported rows, DB rows, even deads and shrugs would probably help.

try some band pull aparts as well.

[The Shoeless Wonder]

you came here for exercises. ill give you some grammar instead. its "an exercise/opinion"