My posture has become worse since I started gym, I think I overemphasized chest and front/side delts and now my shoulders are pulled forward. I'm trying to fix it with more pulling movements but not really seeing any progress. Anything else I can do? Or should I just completely stop pushing movements until my posture is fixed?
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nicknack 1y ago
Front squats and neck curls (all directions)
Problematic_Browser 1 1y ago
Ffs add some flexibility training. Develop a plan that works all your muscles over a week and STICK TO IT
NeoSpartan 1y ago
Do you always skip back or something?
Do some face pulls, do some rows. Don't stop doing push stuff but start your workouts instead, while you are fresh, with pulling exercises and do more back volume than chest until you get more balanced. Face pulls are probably the best exercise specifically for this issue I think, or reverse flys. Focus on the contraction of your mid back.
joyboy 1y ago
No i just didn’t go as hard as i go on push. I’m pretty strong in vertical pul (can do pull-ups with a 45 and 25) which amounts to about 1.5x my BW but can only pull my BW in horizontal pull which might be the reason. And i didn’t start doing face pulls until recently so i think my rear delts have been neglected for the most part
NeoSpartan 1y ago
Yeah it's different back muscles for horizontal pulls though. Rhomboids I think are the muscles you need to train most. They are the muscles that retract your shoulder blades, those are the ones that are weak. Pull ups just hit lats, mostly.
joyboy 1y ago
How do I train those? Looks like online it just says do rows?
Lone_Ranger 3 1y ago
severe main character syndrome.
joyboy 1y ago
what????????
Lone_Ranger 3 1y ago
You are focusing on some tiny aspect of how you look, as if everyone notices it. You could spend months and months on 'correcting' your posture, and nobody would notice it at all. It's all in your head. To everyone else, you'd be the same.
try to focus away from yourself and on to what matters.
NeoSpartan 1y ago
Probably a posture thing too. Shoulders back, chest out. Stop hunching. Confident body language.
ObliviousDuck 1y ago
You don't need to stop pushing, however, for every push you should double the pulls until this is fixed.
Make sure you do both rows and pull ups as they work on a different part of your back. Deadlifts also do wonders for posture as they work on the entire back chain, up to the lats.
Musicgoon78 3 1y ago
Make a a conscious effort to pull your shoulders back. Not lifting is a stupid idea. You were probably insecure and carried yourself as so. Now you just developed that habit and need to break it. Keep it in the forefront of your mind when you're going about your day. Do it enough and it becomes second nature.
First-light 1 1y ago
I would add that a lot of good posture comes from the core and hips. Make sure you strengthen these. Read up on alexander technique -really a very simple idea but it can help with posture if you practise it -the idea that the head leads good posture and that bad habits tend to cause the neck to stop the head going forward and up.
No-Stress-Cat 1y ago
Like what Duck said. You gotta work out evenly. Front to back, side to side, top to bottom.
Kloi 1y ago
Use to slouch so far forward I had a hunched back. Chiropractor told me years ago when I asked for specifics to fix my posture;
Anytime my posture goes out of whack, this is where I go to fix it.
financehardo420 Should i (x1) 1y ago
Add this to your daily routine; my posture was dog shit after each of my shoulder surgeries. Yoga gets you right
https://m.youtube.com/watch?v=oBu-pQG6sTY
MrSupreme 1y ago
I don't think gym is the problem here, best way to fix posture is making a conscious effort to move into the right posture several times a day