Developing Symmetrical Shoulders

Attaining safe and symmetrical shoulders requires taking the whole upper body into account during training. The upper-body muscles are intended to work as a unit. When one muscle is pushing, the muscle on the opposite side of the joint should be pulling to keep the shoulder stabilized. If the head of the humerus (which connects at the shoulder joint) is unstable and clunks around inside the joint capsule, the rotator cuff muscles had better help it out or pain and damage can occur. You may decide that improved posture and shoulder health is one of your goals. If so, you should consider adding the pre and rehabilitation exercises to your overall training program (see chapter 7). And if you are new to strength training, an ounce of prevention can lead to a pound of cure.

Balance between pressing and pulling movements and between elevating and depressing movements should always be a characteristic of training. To help achieve this balance, we have to emphasize upper-back training over chest training. Because we spend most of our lives hunched over a computer keyboard, the steering wheel, or our kitchen counter with poor posture, we need to work the upper-back muscles that have been lazy and stretched out all day. If we train the chest too much, we force our bodies even more into that poor posture. You should also be wary of training your shoulder elevation muscles (upper trapezius and levator scapulae) too much, because they get plenty of work during the day. They are also known as tension muscles or phone muscles. When you are stressed these muscles tense, and when you are doing other things with your hands, these muscles hold your phone securely. Either train the upper back for twice a week and the chest only once, or include more upper-back exercises than chest exercises in your routine. If you train chest and back in the same session, make sure that you end with a back movement to emphasize good posture and reinforce a healthy shoulder joint.

Pressing for Perfect Pecs and Shoulders

Pulling for Precise Back Balance