Bench Press and Rounded Shoulders; 2 Exercises for Correction

Bench Press and Rounded Shoulders

Bench press and rounded shoulders is a common presentation. This can occur when there is a large difference between working the chest versus working the back. The bench press is just one example of chest exercises that can be overdone. There are other chest exercises that can also lead to this imbalance when done in excess. Our video discusses some tips and a very simple routine that can correct this issue. Watch to learn more.

Why does this happen?

There is a constant "tug of war" between the intrascapular muscles (Middle Trapezius and Rhomboids) and the Pectorals. One of the important functions of the intrascapular muscles is to pull the shoulder blades back towards the spine. They assist with maintaining good posture.

The Pectorals rotate the upper arm towards the mid-line and they draw the shoulder blade laterally towards the "front" on the ribcage. This is opposite the action of the intrascaoular muscles.

The Pectorals are generally a lot stronger than the intrascapular muscles and can over power the weaker set.

When one does substantially more pectoral exercises versus exercises to strengthen the muscles between the shoulder blades, eventually you will get a rounded posture.

On top of the rounding, you can also get pain between the shoulder blades due to the muscles becoming overworked.

Preventing Shoulder Injury

Chronic forward shoulder posture can result in rotator cuff injuries. The forward position puts the shoulder in a terrible biomechanical position. This can be apparent when performing overhead motions such as shoulder presses.

The two exercises, when combined can potentially help correct this mal-positioning of the shoulder.

The Exercises

The Rows: The rows help strengthen the muscles between the shoulder blades.

The Pectoral stretch: Shortened muscles require lengthening. This is a very simple stretch that can assist with lengthening the muscles.

Combining these exercises together can correct the shoulder rounded posture.

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