Hanging Shoulders

**SP1** · 01-22-2007, 07:49 PM

Wuz up fellas! I was wondering if anyone knew any good exercises for "hanging shoulder" I'm not sure if that is the correct name for it but a trainer called it that. I noticed that my shoulder tend to hang forward making my chest cave in. How can I pull the back. Will pull overs help. I would appreciate some advice.

**StevePJC** · 01-22-2007, 07:51 PM

Is it hanging shoulders or a sunken chest?

**StevePJC** · 01-22-2007, 08:01 PM

SP1 if I understand what you're saying, (And probably don't) I would put some emphasis on your upper chest and front delts. Building those two areas up may dispense the caved in chest problem.

**SP1** · 01-22-2007, 09:45 PM

So a lot of incline and front delts. Military press or dumbell press for shoulders. How about pull overs? Will that help me expand my chest or ribcage! If I train chest on Friday will it be good to go on Monday?

**StevePJC** · 01-22-2007, 09:47 PM

I would do my chest and shoulders on the same day. With almost every chest exercise you're including parts of your delts in the movements. Why not blast both on the same day?

Dunno about pullovers. Military press, at the heaviest weight you can stand, is the best way to build your delts for mass. When doing chest, ALWAYS include some form of an incline press.

These are just my opinions. Hopefully someone else can chime in and give you another point of view.

**SP1** · 01-22-2007, 09:50 PM

StevePJC it's a bit of both my chest caves in a bit in the middle also. It is the most difficult body part for me!!!! Mondays I do a serious of bodyweight exercises and I was thinking of hitting it thursdays or Fridays again with weights. DOes anyone have a good routine for the weight day? And what day should that be; thursdayor friday?

**StevePJC** · 01-22-2007, 10:03 PM

In the middle. Damn I missed that. Sorry bro. I see Narkissos is reading this. He should have much better advice than what I can give. I know fly's concentrate more on your inner pecks or the "middle" of your chest.

**eljeffe** · 01-23-2007, 11:30 PM

strenghten your rear delts and mid traps, this well help pull your shoulders back, without seeing you I would be willing to bet this is the problem, also make sure and stretch your chest out at least 3 times a week for a while, this made a huge difference with me. If you need examples of exercises here you go:

http://www.abcbodybuilding.com/exerc...dsupported.htm

http://www.abcbodybuilding.com/exerc...rdeltraise.htm

http://www.abcbodybuilding.com/excer...20laterals.htm

I can not find any for the mid traps but if you stand facing away from the lat pulldown machine and grip the bar with an overhand grip, easier if you have someone pull it down to mid back level for you, then press down directly to the floor and concentrate on your mid trap which runs below your upper trap. You will only want to use 45 pounds or so in the begining as the exercise is ackward for a while.

**nolabufguy** · 01-24-2007, 12:03 AM

sum dumbell shrugs but when u pick ur shoulders up concentrate on rolling them to the back and really squeeze ur shoulder blades together

**kevlev1** · 01-24-2007, 12:47 AM

If you mean, your shoulders hang forward due to overdevelopment...then I would make back exercises like lat pulldowns or pull ups a priority. Along with this, rear delt exercises prior to any chest or other shoulder exercises should be emphasized.

If you have a sunken chest, then wide bench exercises and dumbell or ez bar pullovers may help.

**Prada** · 01-24-2007, 10:31 AM

Originally Posted by kevlev1

If you mean, your shoulders hang forward due to overdevelopment...then I would make back exercises like lat pulldowns or pull ups a priority. Along with this, rear delt exercises prior to any chest or other shoulder exercises should be emphasized.

If you have a sunken chest, then wide bench exercises and dumbell or ez bar pullovers may help.

This is what I understood and would agree with as well.

**SP1** · 01-25-2007, 09:58 PM

I was told it was hanging shoulders but I don't think they are to big. My chest is flat! Well it sinks in the middle a bit. If I could fix that I would look better. I thought that if I did wide grip bench I would be making the outside of my chest bigger? That outside grow it's the middle that sinks a bit. So I think it make my shoulders look like they are hanging; I don't know if I am explaining my self but I think the middle portion of my chest is the problem!Thank You for the responses.