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my shoulders roll forward slightly..how can i fix..
- Thread starter NJjuice22
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BiggT
New member
I can't comment on your particular case, as I don't know you from Adam.....but.....
The most common cause of this is the American phenomenon known as "The Bench Press Syndrome"...lol....it is the obsession and fixation that the average American weight trainee has with the bench press.
Most people focus on flat benching at the expense of all else....and even people who think they have a 'well-rounded routine' do not put nearly the time and effort into back and leg work as they do benching. What causes the shoulders to round in most cases is the lack of proportionate back strength. Your 90 degree STRICT row should be equal to your flat bench, or at least respectably close.
I would just recommend more back work, and building up your OHP can never hurt either, as this is often totally neglected in the pursuit of a bigger bench by most people.
Again, I don't know if this is the cause for you.....but more times than not it is an issue for people. But, to address the issue, don't pussy foot around with rear delt raises and other isolation stuff. I would row at 90 degrees and keep the motion strict and build it up over time. Chins are good, as are deadlifts, RDL's, jump shrugs and olympic lifts.
The most common cause of this is the American phenomenon known as "The Bench Press Syndrome"...lol....it is the obsession and fixation that the average American weight trainee has with the bench press.
Most people focus on flat benching at the expense of all else....and even people who think they have a 'well-rounded routine' do not put nearly the time and effort into back and leg work as they do benching. What causes the shoulders to round in most cases is the lack of proportionate back strength. Your 90 degree STRICT row should be equal to your flat bench, or at least respectably close.
I would just recommend more back work, and building up your OHP can never hurt either, as this is often totally neglected in the pursuit of a bigger bench by most people.
Again, I don't know if this is the cause for you.....but more times than not it is an issue for people. But, to address the issue, don't pussy foot around with rear delt raises and other isolation stuff. I would row at 90 degrees and keep the motion strict and build it up over time. Chins are good, as are deadlifts, RDL's, jump shrugs and olympic lifts.
bignate73
New member
its called upper cross syndrome and is commonly caused by overly tight pectorals and lats. if you can row a house...then stretch your lats. hang from a bar. check your chest for tightness too. work on actively keeping your shoulder back during the day too. posture isn't necessarily natural.
sidney61199
New member
I had that, never knew what it was called. I started going to a chiropracter (spelling?) and in about 2 to 3 months it was normal. I guess you could give one a shot and ask them about it. He told me it was because my pecs were too tight and my shoulders were too weak so I also changed my work out alittle to get my shoulder/back stronger (which sounds like is not your problem). So any ways, give a chiropractor a shot.
C
curgeo
Guest
Another thing that may be causing the sloap shoulder look is the muscles of the chest and front/medial delts are really strong and are causing the shoulders to roll forward. The rear delts and upper back needs to get stronger and be made to work to compensate for this.
How you been Nate?
How you been Nate?
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