i think poliquin’s guideline is that you should be able to do 10% of your best close grip bench on this for 10 reps…it’s a goal to work towards…
I’m working on fixing this myself…
[quote]rasturai wrote:
Hey guys, I went to the physio for a checkup. Said I got some tight pecs, rounded shoulders a bit so we are working on getting my posture a bit better and that is why I have a little bit of irritation with my left shoulder I have some supraspinatus pain seems like.
Anwyays though she said my upper and mid traps are strong but my lower traps are a bit weak…Do you guys know of any good exercises to really hit this area?
Thank you.[/quote]
I had the exact same problem and saw a chiropractor… he performed ART and had me doing trap 3 raises, face pulls and hitting my rotator cuff from different angles. He also had me take 3 months off from pressing movements .
These exercises, the time off and especially this exercise REALLY helped:
DC Training Shoulder Stretch - YouTube <~~~ doing this 50 times a day REALLY helped.
My shoulders are no longer rounded and my shoulder stops hurting from pressing movements.
damn thanks for all the help guys! I will be doing all these exercises for sure!
[quote]HK24719 wrote:
[quote]ucallthatbass wrote:
For the shrugs focus on shrugging up and BACK.[/quote]
Unless you’re leaning forward quite a bit, which would probably make it a different exercise, rotating the shoulders back on shrugs will have little effect on the lower traps.[/quote]
I said to lay prone on an incline bench.