Everybody wants beautiful fully rounded and developed shoulders. And yet very few actually ever accomplish this. In most cases, the medial and posterior deltoids need the most work because the anterior deltoids do get trained to some degree in a good chest workout and let’s face it, nobody skips chest day. Chest training doesn’t adequately train the other two deltoid heads though. The reason so many otherwise well-developed people in the gym have forward rounded shoulders (upper cross syndrome) is due to a couple of things.
The chest and front of the shoulder are not flexible or mobile enough. This will cause the shoulders to round and drop forward. Once that happens the traps are now pulled out of place and the arms pop forward and the hands turn. I would think that this is where the “gym ape” references come from. This also pulls the medial (side) and posterior (rear) delts out of position and they don’t have the ability to “pop” like they should.
Bad Posture: This is caused by all types of things. The most common being slouching in general. Your work can also affect this. The careers I notice it most in are hair dressers, truck drivers, nurses and office workers.
Technology: Computers, smart phones and tablets are destroying our posture bigtime. Long term and excessive use are causing us to slouch in a big way as well as drop our head forward which makes the neck start to shift forward. I’m starting to see a resurgence of “Dowagers Hump” symptoms. Google that and it doesn’t make you stop slouching and start training in the gym with your head up I can’t help you.
Training with your ball cap on or your head down. There’s so much of this going on it’s crazy. Nobody wants to make eye contact anymore or they become ridiculously engrossed at staring at their muscles during the set. I get it, they’re beautiful. But unless you want to look like Quasi Moto at age 60 get your head up and your shoulders set and squared while lifting. Ditch the ball cap as it forces you to look down more. It might be fashionable looking but is that really why you’re at the gym?
So to condense…stop slouching, get your head up, set your shoulders and for the love of god STRETCH.