Muscular Imbalance between Chest and Back
- 09-04-2008, 03:01 PM
Muscular Imbalance between Chest and Back
I play volleyball semi-competetively and have been feeling a pretty sharp pain in my shoulder when I swing a certain way for a couple of years.
I went to my Physical Therapy today and she said I had tendonitis in my right shoulder. She said the root cause was a muscular imbalance between my chest and back, with my chest being stronger than my back. She said this is common in guys that work out, as they often spend more time on the bench than their back.
I didn't think I was that guy ....apparently I am. Anyways I have to work on posture, especially when sitting at my desk and prioritize back over chest.
I'm thinking of maybe running a 2 week cycle of SD and focusing on back in order to catch it up.
Anyone else think they have a muscular imbalance between their chest and back?
- 09-04-2008, 03:13 PM
- 09-04-2008, 03:22 PM
09-04-2008, 05:13 PM
She's probably right. Most people these days have overly developed pectoralis major, minor, anterior deltoid, and very weak and short teres major/minor. When this gets really bad and creates a kyphotic posture, compression syndrome can occur causing constant discomfort in the shoulder joint.
Look into myofascial release and work on stretching the pectorals on a regular basis. Strengthening your upper back and posterior deltoids is going to be your best option.
09-04-2008, 07:42 PM
09-04-2008, 08:04 PM
Thanks! No I'm actually an Exercise Science Coach. I coach individuals through a progression that brings them as high as professional athlete in ability.
Investigate a Tri-Plane raise... stretches the chest and shoulder complex while strengthening the rhomboids in the middle back. Much like a standing rear delt fly combined with a lateral raise. Also work on bent over rear delt raise and bent over rows. These will improve overall back development and strength to help counter your imbalance.
09-04-2008, 08:23 PM
09-04-2008, 10:29 PM
09-04-2008, 11:37 PM
I did. Not anymore.
Always funny to see the lerches in the gym so hunched over thinkin they're all bad ass because they bench every day.
09-05-2008, 07:34 PM
09-06-2008, 12:44 AM
no ****. There is this one guy in my gym who is so overdeveloped in his delts and chest that it looks ridiculous. It's like he is trying to make his shoulders touch
Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
09-06-2008, 02:24 AM
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09-06-2008, 02:29 AM
09-06-2008, 05:01 AM
09-06-2008, 05:06 AM
09-06-2008, 08:39 AM
I started consciously pulling my shoulders back, pushing my shoulder blades down, and lifting my chest up the last few days and it has made a huge difference, especially when doing back exercises such as rows and pull ups. I've also been stretching my chest and shoulders out often and that has helped.
09-06-2008, 09:41 AM
Get a look at these exercises:
Smith Rear Delt Row
Cable Rear Delt Row
Lever Rear Delt Row
Lever Seated High Row
These types of movements have proven to strengthen and thicken my upper back (girth and width) and posterior deltoid. This inherently promotes better posture as it tends now involuntarily pull my shoulders back and produce better posture.
09-06-2008, 09:49 AM
09-06-2008, 10:04 AM
Note: I edited my post to identify the specific type of movements that I meant.
09-06-2008, 03:21 PM
You wanna really freak out... think about all of those sitting positions and the effect they have on your glutes, hips, and hamstrings! Sitting with your legs bent all day causes the hamstrings to tighten in a shortened position causing you to also keep your calves shortened if your feet aren't flat on the ground as well. From them.. your glute medius and piriformis shut off causing you to overwork your hips and low back.
This in conjuntion with the tight chest from working at your computer keep you from completely developing your abdominals.
Time for a new job, eh?!
09-06-2008, 04:21 PM
09-07-2008, 01:59 PM
I agree with all of this, my calves are crazy tight all the time as well as my Achilles heel.
09-07-2008, 03:28 PM
Should all of those excercises be performed on a back day? or shoulder?
09-07-2008, 03:38 PM
Personally I train back seperate from shoulders. I incorporate one of those exercises to target my rear delt as part of my delt work. I usually do one of those forms of exercise as a first exercise in my shoulder work as it does incorporate much of the secondary smaller muscles of the upper back.
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