Balancing overdeveloped anterior shoulders

[Stacy]

I want to work on the posterior delts and mid back as I have seen my posture becoming hunched over slowly due to overworking chest and my anteriors shoulders. Also I work at a computer most of the day. I know XTrain has a posterior delt section. Back exercises such as one arm rows and wide grip rows I'm assuming are good.

Should I work post delts and back twice a week? I want to try to avoid working my upper back which I think can happen b/c my mid back is weak.

 

[firemedic]

I had the same problem so I started with lighter weights and bands with higher reps. Then I switched to heavier weights. I still alternate between the 2, but I like to add on the bonus XTRAIN rear delts at least once a week because it really helps with my posture.

Kim

 

[Justinef]

Stacy, this is sort of what I was thinking about when I asked the question about posterior chain - getting all the posterior muscles strong to prevent me stooping as I age! Definitely work them twice a week. Body Beast back has worked wonders for me. I can do pull ups now Well, a few, anyway!
When I do T-pulls and Y-pulls with the band, I sit with my back against a wall (my bottom tight into the wall) to ensure I don't hunch forward. Just a thought.

 

[nckfitheart2009]

I want to work on the posterior delts and mid back as I have seen my posture becoming hunched over slowly due to overworking chest and my anteriors shoulders. Also I work at a computer most of the day. I know XTrain has a posterior delt section. Back exercises such as one arm rows and wide grip rows I'm assuming are good.

Should I work post delts and back twice a week? I want to try to avoid working my upper back which I think can happen b/c my mid back is weak.

There is nothing wrong, IMO, in working the back twice per week. Posterior delts is part of your back upper back.
if you feel you need to work both posterior delt and mid back are week, working full back twice per week is "doable"
There is no harm in working full back. A full strong back make an impressive upright posture.

The main muscle to work to avoid a slouchy look is rear delt/posterior delt.
One arm row mainly work lattissimus muscles/mid back. The rear delt only assist for this exercise.

Good exercise to work rear delt IMO:

• scarecrow xtrain challenge.
• bow arrow with the band.
• Barbell rear delt row.

HTH

 

[desertambrosia]

Rear delt flys, face down on an incline bench. One of my favorite exercises.

 

[nckfitheart2009]

Rear delt flys, face down on an incline bench. One of my favorite exercises.

I love this one too. It is great!
This hit my rear delt within seconds.

There is also the Barbell version. I should try out this one when I am in crazy mood ;-)

 

[Stacy]

Thanks for the responses! I'm also planning on incorporating anterior shoulder stretches. Should I work bi's, tri's, chest and the rest of the shoulders only once per week? Or do posterior delts and back twice and that's it???

 

[firemedic]

Rear delt flys, face down on an incline bench. One of my favorite exercises.

Can you do this on a stability ball too? How much of an incline do you need using the step? Is it almost the same as the standing because I hate doing them standing?

 

[nckfitheart2009]

Can you do this on a stability ball too? How much of an incline do you need using the step? Is it almost the same as the standing because I hate doing them standing?

Kim,

I personally never tried on stability ball. I would find it difficult to isolate the rear delt on stability ball.
It would add the balance challenge no doubt ;-). This means more mental focus and more muscles challenged

on the step you can do the incline as Cathe did on STS.
I found this to be the best.

Just to precise. The same set up is valid working mid delt as rear delt.
To hit the rear delt I personally find holding dumbbells on prone i.e palm facing down, horizontal grip i.e holding the dumbbells with knobs aligned with the wrists, to be the best!

Let see what karen and other cathlete think about this

 

[bayerngirl]

I don't do rear delts flys on the bench, too awkward. Sometimes I use the stability ball or I use a step. Use an incline that feels good to you. I can't use the hight that Cathe uses on the step, it kills my back, I have to set my step lower. I sit bend over on the step and do rear flies. Feels much better on my back, plus I can go heavier with my weights.

 

[nckfitheart2009]

I don't do rear delts flys on the bench, too awkward. Sometimes I use the stability ball

Belinda,

Now that you have mentioned stability ball, I am so curious to try!
I will try with my back lying on the ball and looking up the ceiling though.
This is a cool idea. will try and see if it's as awkward (for heavy load) as I think it could be.

Here is the set up and form pointers on stability ball.

 

[firemedic]

Thank you both. I will try the incline with the step first and see how that feels with the 2 different hand positions.

 

[bayerngirl]

I

Belinda,

Now that you have mentioned stability ball, I am so curious to try!
I will try with my back lying on the ball and looking up the ceiling though.
This is a cool idea. will try and see if it's as awkward (for heavy load) as I think it could be.

Here is the set up and form pointers on stability ball.

Nathalie, I have to modify a lot of exercises due to slipped dics and PF/heal spur. I had my share of injuries the last few years, lol I have to be careful with my back, getting old, lol. I also like standing up and doing rear flies. Let me know how you like it on the stability ball.

 

[Justinef]

I don't do rear delts flys on the bench, too awkward. Sometimes I use the stability ball or I use a step. Use an incline that feels good to you. I can't use the hight that Cathe uses on the step, it kills my back, I have to set my step lower. I sit bend over on the step and do rear flies. Feels much better on my back, plus I can go heavier with my weights.

Belinda - I'm the same, my back aches, however I have to have the step higher!

I can't do them on the ball, as my arms and legs are too long, so I do them standing up, bent over, but with my forehead resting on something to stop me moving and using momentum. Sounds weird, but after many years of trying different methods, I've found it's the only way which works for me!

 

[bayerngirl]

Justine, sorry about your back aches. I am 5'1, I have no problem on the ball. I also like doing this exercise standing up, bent over, less pressure in my back. I don't go super heavy on back exercises anymore, after throwing my back out a few times I learned my lesson, lol. I am glad you found what works for you.

 

[desertambrosia]

Yes, you can do it on a stability ball. Not as comfortable as a bench, but doable. Kneel in front of the stability, then lie across it. You would be working your stabilizers as well. Not a bad combination.

 

[bayerngirl]

Justine, Cathe does rear delts on the stability ball in her older workouts.

 

[Stacy]

I've done them sitting in a chair before with a sturdy throw pillow from my couch on my lap. It's helpful to take some of the pressure off my back when I'm leaning forward. I still maintain a straight back though.

 

[bayerngirl]

Good idea, Stacy!

 

[nckfitheart2009]

Hi Ladies,

Sorry to hear about various issues impeding you to fully workout venturing various options.

This reminds me again how grateful I should be. My back never let me down but I will never take it for granted

For those who can use a bench and try out even more option, here is a video of the stance I was refering to.
It shows a prone double arm row on the bench. Same stance can be used to do a prone barbell rear delt row.