So I was curious, what are the ratios per muscle group one should use? For example, back to chest ratio? Like 3 exercises of back (pulling) to 1 chest (pushing)? And what about legs? Glutes to quads to hamstrings? I’ve been dealing with a nagging impingement that I think was due to imbalances in …

The rule of thumb by some well known coaches in regards to pressing and the upper back tends to be 2 to 1 ratio in actual work volume. ( you dont necessary need several different movements in achieving this unless ) This IMO can vary depending on the individual, the key is doing the proper amount …

At the moment, the only pressing movement I can do without pain is a light dumbbell shoulder press and a landmine press. So that means that my upper body training is largely focused on back. Would that cause an issue or imbalance if a majority of my training is pulling?

Honestly I not aware of any indviduals having . too strong of a upper back that it is causes issues. Normally the norm is overly strong muscle directely associated with pressing causing mechanical issues like impingement.

[image] mamakstrong: At the moment, Ok. How about before the pain began?

My pulling FAR outweighs my pressing and had so for a while. I have horrible posture and I was hoping this would help but it hasn’t. But I haven’t noticed any negative sides from double the amount of pulling vs pushing

What moves could I do before the pain started? Like before I was ever injured or?

The question is “What kind of pushing motions were you doing leading up to the pain/injury?”. Not “What are you doing now that the pain/injury has occurred.”. It is Usually what you were doing immediately preceding the pain/injury that caused it.

I did a lot of overhead presses, bench presses, dumbbell presses, shoulder presses of all sorts… I did probably 4-5 pressing exercises to 1-2 pulling exercises in the past. 3 years ago is when I ended up injuring my shoulder, during deadlifts actually. But I know it’s because my back was super weak…

That is a lot of pushing. There are tons of good shoulder rehab articles on here to try to get pain free then stronger again.

Yeah it was bad :sweat_smile: of course being inexperienced I didn’t know at the time. It was just a shame that my coach was programming me that way… I no longer have that coach haha. But yeah that’s why I was curious about the ratios. Thanks :+1:t2:

Ratios Per Muscle Group

Training

FlatsFarmer March 29, 2021, 7:05pm 14

Here’s me and a few dudes discussing our shoulder problems, and all the stuff we had to learn and try out to fix our issues.

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Ratios Per Muscle Group

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