Hey guys, i’m not sure if this is a problem or not, but I think I have heard other people talk about it before. When I am standing relaxed, my shoulders kinda roll forward and it makes my shoulder blades (scapula) stick out.
When wearing a shirt, you can see my shoulder blades sticking out from behind. It makes an almost wing looking shape.
I think I need to do something to strengthen the muscles that hold them back. I tried searching but I have no idea what to call the problem, so its hard to search for it. Any ideas???
For the scapular retractions, is that sitting with arms straight, elbows locked, and just pulling the shoulder blades back and letting them pull forward again. Almost like doing face pulls but without ever bending the elbows???
I usually stretch my pecs, but probably not enough. I know there is an imbalance there. I can do DB bench with 90’s for 3 sets of 6, but for rows, I struggle with 70’s. I will try the scapular retractions…if I am thinking of the right exercise and see if they help.
Keep up with the rows (various grips and exercises), chins, deadlifts, rear delt raises, etc. Place more emphasis on building your back and adding more muscle.
That sounds like what I need to do. I’ll start working my back more. Should I keep doing DB bench? I could at least just stay at the current level on that lift and try to increase my back lifts. That way I can close the gap.
That should work right? This is my current workout. Its pretty much bare bones basic workout. Let me know if I am doing something I shouldnt be. I do DB bench, Chest supported rows, weighted pullups, weighted dips, and then alternate front box squats or deads.
[quote]boss99er wrote:
Hey guys, i’m not sure if this is a problem or not, but I think I have heard other people talk about it before. When I am standing relaxed, my shoulders kinda roll forward and it makes my shoulder blades (scapula) stick out.
When wearing a shirt, you can see my shoulder blades sticking out from behind. It makes an almost wing looking shape.
I think I need to do something to strengthen the muscles that hold them back. I tried searching but I have no idea what to call the problem, so its hard to search for it. Any ideas???[/quote]
I got the exact same problem and because of that, I have pain in my shoulders. I was much worse before, until I stopped vertical pressing movements (that did a lot of grinding), stopped going past 90 degrees in my DB bench, dropped BB bench and stopped stretching my back (the problem was that I was too flexible).
All the suggestions above are fine. I find my shoulders hurt less when I do push ups. Try uneven push ups, they stimulate the serratus a lot.
[quote]boss99er wrote:
That sounds like what I need to do. I’ll start working my back more. Should I keep doing DB bench? I could at least just stay at the current level on that lift and try to increase my back lifts. That way I can close the gap.
That should work right? This is my current workout. Its pretty much bare bones basic workout. Let me know if I am doing something I shouldnt be. I do DB bench, Chest supported rows, weighted pullups, weighted dips, and then alternate front box squats or deads.[/quote]
Just for fun, if you can look atyour back when you do your dips, look at your scapulae… Thet might be the thing that started the pain in my shoulder, some people can do fine with dips, some cannot.
[quote]boss99er wrote:
That sounds like what I need to do. I’ll start working my back more. Should I keep doing DB bench? I could at least just stay at the current level on that lift and try to increase my back lifts. That way I can close the gap.
That should work right? This is my current workout. Its pretty much bare bones basic workout. Let me know if I am doing something I shouldnt be. I do DB bench, Chest supported rows, weighted pullups, weighted dips, and then alternate front box squats or deads.[/quote]
What type of volume and frequency do you use?
It sounds like your bare bones basic workout may be too basic and bare bones!
I would consider working your back more than once a week if using just a couple exercises and a few sets.
Otherwise, if you are using a lot of volume and exercises, you may be able to get away with working your back directly once a week.
When I was using basic full-body workouts focusing on compound exercises, I hit each bodypart 2-3 times per week in order to make up for the lowered volume during each workout.
Hey Nate Dogg, I think you misunderstood me. I am doing all three of those lifts each session, 3 times a week. I do 3 sets of 6 on each exercise and try to use a weight that brings me pretty close to failure on the last set.
I think the volume is fine because I am pretty shot by the end of my workout. Like I said, I do all five of those lifts, three times a week. Do you still think that isnt enough?
[quote]boss99er wrote:
Hey Nate Dogg, I think you misunderstood me. I am doing all three of those lifts each session, 3 times a week. I do 3 sets of 6 on each exercise and try to use a weight that brings me pretty close to failure on the last set.[/quote]
You are only doing those exercises that you listed? Three times per week?
That means you are doing the following:
6 sets of back per workout x 3 workouts = 18 sets total per week
I’m not sure if that is enough total volume during the course of a week. Your body and progress will tell you that.
I believe that you should be able to get a good workout with 9-15 sets per bodypart. Vince Gironda used to say that if you can’t get a good workout with 15 sets per bodypart, then you aren’t working hard enough! So 18 sets per week may be enough volume, but your intensity, exercise selection and loading parameters could be the issue.
I think you should choose different exercises each workout for variety. You’re going to develop an imbalanced physique by only doing those five exercises three times a week. You’re also using the same sets and reps each workout. I would use different loading parameters as well.
I usually completely change programs every six weeks so I wont be doing these lifts and these parameters forever.
I have been doing this workout for about 2 weeks so far. I am making some good gains, its just that I have had this chest back imbalance for a while and I have just recently really started to notice the “winging.”
I have always had this problem, I have actually made money off of it buy crushing beer cans, that should give you an idea of how far they can stick out.
But anyway, did you find a way to reduce how far they stuck out??