keeping chest up and posture

AsrarHussain

Hello I have trouble doing incline bench with dumbbells I cant seem to retract my shoulder blades I notice I get a pain in my right shoulder iv always had trouble my left shoulder is fine.

I went to physiotherapist basicly I have over deveoped anterior deltoids so iv been working on shoulder retraction and lots of rehab stretching shoulders feel better but when I bench I want to retract the shoulder blades

have you guys got any cues that you use to help

alyhuggan

As far as I know the best way to "level" out having over developed anterior head of the deltoids is to focus training the posterior head while laying off the anterior head for a bit.

Less pushing movements, more pulling movements.

Bent over rear delt raises, rear cable flies and face pulls are my favourite to help isolate the posterior head.

I'd advise looking more into it, that's just what I read a while ago (my friend had the same problem)

AsrarHussain

thank you will do that

Cherimoose

If your anterior deltoids are overdeveloped, then don't do the incline bench - that will develop them more.

AsrarHussain

Cherimoose wrote: »

If your anterior deltoids are overdeveloped, then don't do the incline bench - that will develop them more.

If you retract the shoulder blades then its fine as long as you push the shoulder blades down and out the way

Cherimoose

The incline bench always develops the anterior deltoids, regardless of what the scapulae are doing. You can verify that with your physio.