rotated shoulders = no chest workout

[The Conquistador]

ok so my shoulders are rotated forward and I can NEVER get a good chest workout anymore. can never remove my shoulders enough from it to let my chest get a workout. bench, db's, anything
it sucks because my chest shrank to nothing and i cant get it back. wtf do i do

 

[2horns]

For the most part things are genetic, but i had the same problem and weighted dips have changed everything. Whats the routine ur using now look like?

 

[The Conquistador]

flat bench, incline (bb or DB) machine decline,machine wide press. machine bench

 

[Insane_Man]

So you're saying that you've trained youir body to have an imbalance in the muscles of the shouler girdle from front to back?


This is a failry common problem amongst weightlifters who don't do properly balanced workouts. You're going to need to do a lot of upper backand rear delt work. High rows, face pulls, and rear delt exercises with good form are what you need.

 

[AngryMuscles]

touche

 

[OC Cartel]

is this kid for real?

 

[The Conquistador]

besically yes.I moved on my own and left my trainer behind and for a while was having limited workout days so i would always overfocus on shoulders and chest and not back. basically pulled my shoulders forward. trying to figure out how to overcome this

 

[roccodart440]

I tried face pulls for the 1st time tonight. They rock.

 

[The Conquistador]

it was an accident and because my muscles get tight

 

[Double3]

Well start working your back.

Do some T-bars.

When you bench make sure you squeeze your shoulder blades together.

 

[muddy]

I'm into my 30's now and I suffer from severe bicep tendonitis where my shoulders and chest tie in. I can no longer shoulder press or bench press. Its all about adapting and overcoming. More than likely my injuries are due to a couple of cycles I did in my late 20's. My strength grew more rapidly than my tendons could adapt. My chest routine is now based around flys and I've added dips and pushups into my daily cardio to give them a light daily pump to keep my muscle size. Good luck.

 

[Eze]

When do you chest work, keep your shoulders back. Try and pinch your shoulder blades together while you lift the weight. You have to make a conscious effort to keep you shoulder back and your chest out. Once you get the hang of it, you won't even think about it anymore.