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  1. #1
    Giantz11's Avatar
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    Internal Rotation of the Shoulders

    I was told this past weekend that I had internal rotaion of my shoulder. Basically meaning my chest was getting so strong that its pulling my shoulders inwards. Giving me that walking toughguy type look. Which of course I don't want. Anyone have any exercises to try and help this. I was told not to do Behind the back lat pull downs and no more chest flys. And to add basically like a lateral shoulder raise while lying on a flat bench and to do the exact opposite of chest flys. You guy have anymore ideas?

  2. #2
    Papi93's Avatar
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    I like to add deadlifts to oppose bench pressing. Keep good postural alignment in your upper back and maintain that throughout the lift. With the deadlift you are using weight that is actually superior to the bench press. All other barbell rowing movements will not approach the weight of the bench press.

  3. #3
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    So do Chest and back together and after Bench do deads?

  4. #4
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    Quote Originally Posted by Giantz11
    So do Chest and back together and after Bench do deads?
    To prioritize back, I would do it first in the week when you are freshest. Most people put chest first for this very reason. I would put chest as your last workout because it is so far ahead of your back development.

    Could you give me an example of what your schedule would look like and then I can give you more precise suggestions?

  5. #5
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    Mon - Back (Deads, Bent Over Rows, Lat Pull Downs, Shrugs)
    Tue - Chest (Flat Bench, Decline Bench, Incline Bench)
    Wed - Off
    Thur - Legs
    Friday - Arms (Possibly light shouler work, but you read in my other post that I have Tendonitis)

    Thats my schedule as of now, I'd love to hear your suggestions.

  6. #6
    guest589745 is offline 2/3 Deca 1/3 Test
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    I would recomend training your rear deltoid head to help create a shoulder that is symetrical strength wise. Training the rear head will help keep the front head of your delt from over powering your shoulder, thus preventing any further injury that might result from that type of problem, to an extent.

    try lying on your side, and with your arm that is not being leyed on, do some lateral-type raises with a relatively light weight. or leaning laterals, and while performing them specifically think of what muscle you are tryin to "hit" and make sure your rear delt is being used.

  7. #7
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    the rear delt is key but the major key is going to be stretching, you are going to just have to stretch your chest daily, a good minute or so for each side, it will help

  8. #8
    Giantz11's Avatar
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    Thanks guys! Great suggestions. I guess I'm just to much of a Monster

  9. #9
    guest589745 is offline 2/3 Deca 1/3 Test
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    work your lats as well. put equal effort into every part of your body

  10. #10
    Giantz11's Avatar
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    I do for sure, just seems my chest is naturally big and strong. Oh well better than vise-versa.

  11. #11
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    Quote Originally Posted by Giantz11
    Mon - Back (Deads, Bent Over Rows, Lat Pull Downs, Shrugs)
    Tue - Chest (Flat Bench, Decline Bench, Incline Bench)
    Wed - Off
    Thur - Legs
    Friday - Arms (Possibly light shouler work, but you read in my other post that I have Tendonitis)

    Thats my schedule as of now, I'd love to hear your suggestions.
    Here's how I would restructure your program:
    Mon - Back
    Tu - Legs
    Wed - Off
    Th - Chest
    Fri - Off
    Sat - Arms, Rotator Cuff Work?
    Sun - Off
    Place a day's rest inbetween each upper body workout and this will give your shoulders more time to recover. Back and chest, on back to back days, will not give your shoulders adequate recovery time, IMO.

  12. #12
    Giantz11's Avatar
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    Striker, I will Employ this schedule for sure. I appreciate your help, thanks!

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