my fellas, i need gym exercise recommendations to help me with my "gamer back" posture :(
>>76573795Barbell rows
>>76573818do you go heavy on them
>>76573795Dead hangs
>>76573795deadliftyou should also get a used dentists chair
>>76573795its probably your chairbuy a herman miller aeron
>>76574043probably costs as much as a used dentists chair and is inferior in every way
>>76573821barbell rows aren't your best bet for posture that shit is retarded
>>76574043its actually not just the sitting. my back is very weak and i have a bad habit of pushing my shoulders forward and using my arms to compensate for my weak back muscles. very lame looking
>>76574053yeah deadlifts are exactly that
Most of what's been said here is true.Get a better chair (get the embody though, the aeron is kinda shit)Do barbell rows and what helped me in particular were facepulls. Facepulls every single pull day for a couple years. I still look like a goblin when sitting without a back rest, but when standing, I look like a normal human being again.
>>76574060i would advice against deadlifts, he should just do heavy machine rows and lat pulldowns and maybe some lower back work but squats will be enough for that, deadlifting is a ticket to snap city and OP seems like a dyel.
your chair is shit, your desk is too small, you should probably be wearing glasses, you have pelvic tilt (easily fixable), and don't move anywhere near enough
>>76574073bro shut the fuck up you nasally fucking dweeb
>>76573795someone mentioned barbell rows, but that's not for you to begin with.try cable long pull targeting mid back, then upper back. make sure your chest is looking up and squeeze during contraction. unlike barbell or dumbbell, you get constant tension with cable exercises.work out alone can not fix you. you need to understand why you have such posture to begin with (most orthos will tell you sitting for long is bad, but can't tell you why it happened). but for now, these exercises will do.
>>76574167advice like this is what you get when dweeb jews post on physical fitness forums
>>76574104"nasally" is an adverb; you mean "nasal".
>>76574182Yes, that's what I mean
>>76574032and how does it train multifidus to do it's job? >it doesn't it just puts u in a shoulder lock
>>76574167no strength training will fix it if you don't spend multiple weeks extensively stretching your thoracic extension.You'd just be working out in a shitty posture position because of how fucked your body is.I don't think you people realize just how lack of activation it actually took these people to get to this point.If your posture is that fucked, you physically are incapable of doing a barbell row accurately enough for it to do anything.Always start with basics, get on the ground and relearn what it means to move your body.>>76573795foam rolling daily, followed by pivot point thoracic extensions on foam roller.thread the needle followed by reach for the sky.chest stretches daily, every kind you can think of as many times as you possibly can.ab workouts, followed by more chest stretches.rib flare stretch.gotta get the abs to pull down on the rib cage while also allowing the chest to stretch away from the abs.98% of rounded back also presents with some form of winged scapula.you need to do protraction pushups daily, start with a wall, get down on knees, move to pushups.retraction isn't going to fix anything starting out, if you try to retract with winged scapula it will just fuck your shit up in the shoulder capsule.sleeper stretch.get a door pullup bar and buy some rings.you can stretch your protraction with these while also slowly adding inverted rows to eventually strengthen retraction.When doing retraction you must and I repeat must.1. go to full protraction (tiger sprawl) in a slow controlled manner.2. learn to stretch and strengthen the back to go to appropriate thoracic extension3. only at this point do you pull for the retractionIf you start retracting at any point before you are either not fully activating the muscles since you aren't full protracted (leading to more posture issues) or not full thoracic extension (leading to extreme compensation and almost guaranteed your shit will be fucked up worst posture issues).
>>76573795people are not mentioning how tight an shortened your chest muscles are do loaded chest stretches like dumbell fly presses and hold at the stretched position for a few seconds >>76574043herman millers push your shoulders forward tootheyre a fucking meme chair that makes peoples back problems even worse
