Best Exercise to keep shoulders back

  • TCharest

    Posts: 18

    Aug 06, 2008 7:57 PM GMT
    I was wondering if anyone could give some tips on if there are any exercises that would allow you to keep your shoulders back behind your chest instead of slouching forward. I know this is postural but wondering if any particular exercises could help me improve this better.
  • EricLA

    Posts: 3461

    Aug 06, 2008 11:31 PM GMT
    I agree with Muchmore, this is a conscious thing, like chewing with your mouth closed and not shuffling your feet when walk, etc. I used to slouch a lot, too. You just have to constantly remind yourself every minute to pull your shoulders back.
  • Squarejaw

    Posts: 1035

    Aug 06, 2008 11:40 PM GMT
    Thinking about it and reminding yourself is not enough. You have to go far below the conscious level for any attempt to work.

    Try one of these:
    http://www.footsmart.com/product.aspx?shortsku=30411&srccode=YDFR&cm_mmc=YDFR-_-CSECI-_-20070905-_-NA&ci_src=14110944&ci_sku=parentitem30411
    It doesn't hold your shoulders back for you; rather, it consistently reminds you to hold your shoulders back. The first time you wear it, you might be able to go for 20 minutes before you tire out. That shows how much you need to increase the endurance--not the strength--of those muscles.

    When you take it off, you'll find that holding yourself in a more upright position feels like the most natural thing in the world. But that'll wear off after a while. The next day, though, wear it again, for just a bit longer.

    You can't think yourself into having good posture all day, any more than a person who doesn't work out can think himself into benching 300 pounds. You have to build the endurance in the muscles and train them to work when you're not thinking about it.
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    Aug 07, 2008 2:07 AM GMT
    focusing on back exercises as much as the bench might help...

    I see a lot of people bench pressing like maniacs but you rarely see anyone doing rows with any level of serious dedication...

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    Aug 07, 2008 3:24 AM GMT
    Muscletroy is exactly right in what he started to say. The biggest issue with this is that guys over-emphasize the pushing movements and have very little focus on the pulling movements. They also tend to develop the anterior and lateral deltoid heads while neglecting the posterior deltoids.

    I would recommend the pec deck reverse flies, seated rows, and variations of those movements. If you don't have access to the pec deck, you can put a bench at a 45 degree angle and lay face down, and do reverse dumbbell flies that way. Bent over rows work very well. Give those things a try and do a pull set for every push set. You don't have to do them the same day or in the same workout, but make sure at the end of the week you are doing as many pulling sets as you are pushing sets.

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    Aug 07, 2008 4:26 AM GMT
    muchmorethanmuscle saidHey don't I get any credit for being the first to mention working the back? icon_sad.gif

    Sniffle....
    you are smart muchmoreicon_biggrin.gif BTW I love cable rows and tbar rows. My fav. exercise besides squats