Correcting Upper Body Misalignments

[turboturist]

Friend of my sons has been going to the gym doing nothing but chest are work and looks like a fool not only because it the only thing developed but he has well lets say he falls the pencil test with ease.

What can I do to help?

[O-Train]

What kind of help are you looking for TT? Workout program/strategy for fixing the muscular imbalance? Muscles he should focus on?

He should be doing exercises that emphasize the upper middle part of the back and posterior deltoids. Stuff with his elbows up and away from his body. He will probably need help learning to contract the trapezius and rhomboids because most people will try to pull with their arms and/or lats. Just press a couple fingers into his back between his shoulder blades and while he's doing the exercise (with light weight) tell him to try and squeeze/pinch your fingers.

Also probably some external rotation work with light dumbells or bands. He will need to strengthen those muscles otherwise he'll end up severely internally (anteriorly) rotated which looks dumb and will cause shoulder problems.

He should be training legs too but that goes without saying.

[pollox]

Friend of my sons has been going to the gym doing nothing but chest are work and looks like a fool not only because it the only thing developed but he has well lets say he falls the pencil test with ease.

What can I do to help?

work it once a week to maintain...dont push heavier weight... work ass off on everything else?

[O-Train]

Another thing. Make sure when he is trying to squeeze his shoulder blades together that his shoulders arn't rising. It will end up preferentially activating the upper portion of the trapezius which is counter-productive to what you're looking for.

[turboturist]

What kind of help are you looking for TT? Workout program/strategy for fixing the muscular imbalance? Muscles he should focus on?

He should be doing exercises that emphasize the upper middle part of the back and posterior deltoids. Stuff with his elbows up and away from his body. He will probably need help learning to contract the trapezius and rhomboids because most people will try to pull with their arms and/or lats. Just press a couple fingers into his back between his shoulder blades and while he's doing the exercise (with light weight) tell him to try and squeeze/pinch your fingers.

Also probably some external rotation work with light dumbells or bands. He will need to strengthen those muscles otherwise he'll end up severely internally (anteriorly) rotated which looks dumb and will cause shoulder problems.

He should be training legs too but that goes without saying.

Thanks man, the bold print is what I had told him to finally make him listen but I have been out of the loop for so long I am not positive with what I would recommend.

I am almost thinking it is bad enough to maybe discontinue any chest or anterior delt work for a period of time....

Any specific exercises or routines you would recommend is appreciated.

Thanks.

[rickyboy36]

Another thing. Make sure when he is trying to squeeze his shoulder blades together that his shoulders arn't rising. It will end up preferentially activating the upper portion of the trapezius which is counter-productive to what you're looking for.

If he is not concerned with his forearms,he could always add straps to help him isolate his back as well.The thing is he should be focusing on the mind muscle connection.Go light and go slow and FEEL the muscle contracting

[O-Train]

Thanks man, the bold print is what I had told him to finally make him listen but I have been out of the loop for so long I am not positive with what I would recommend.

I am almost thinking it is bad enough to maybe discontinue any chest or anterior delt work for a period of time....

Any specific exercises or routines you would recommend is appreciated.

Thanks.

Does he have any shoulder problems yet? I know when I had rotator cuff tendonitis the physio had me doing all kinds of exercises to strengthen my mid-back and pull my shoulders back and set my scapula properly. A lot of the time guys will have winged scapula where it looks like tits on their back. It may or may not be the case with your son's friend.

Some good exercises would be:

HIGH ELBOW ROWS
http://www.bodyrecomposition.com/training/cable-row.html
(scroll down to the one with the elbows up at a 90 degree to the body)


Scapular protraction/rectraction

For protraction lay on a bench holding relatively light dumbells with a neutral grip. With straight arms make a motion like you're trying to punch the ceiling then allow the weight to slowly come back down keeping the arms straight.

Retraction:
Use an underhand (supinated) grip slightly wider than shoulder width. Use a high pulley and sit on a bench. Keep your arms straight, shoulders down and try to squeeze the shoulder blades together. Don't allow the shoulders to go too far forward. It should be a very small movement.

He could also do reverse flys where you grab a high pulley D-handle attachment in each hand and bring it across your body keeping your arms relatively straight (shoulders down). If you can adjust the pulley height bring it down to shoulder level.
Kinda like this:
http://www.youtube.com/watch?v=21P2T_sjgSM

External rotations (using a light dumbell, cable or tubing). With a dumbbell make sure he's lying on his side on a bench.

Also tell him that if he wants to have a good physique this stuff will be really helpful. You can't pose properly without good muscle control/coordination in your back. Plus he'll end up with injuries and a very unbalanced physique.