Novice lifter here with about a year of actual experience routinely in the weight room. I am working one of your standard, in the chair at the office all day jobs and have bad posture. I used to lift in high school but I skipped deadlifting and other back work while trying to get my bench press as high as possible (teenagers haha). In any case, I am very imbalanced and began to notice obvious forward shoulder rounding. I am starting to notice some rotator cuff pinching while benching, slouching naturally posture when I’m not thinking about it, very limited range of motion when doing arm circles, etc.
I am interested in the Juggernaut program and am about to complete wave 1. I have limited my pressing to just the main bench and shoulder press sets. The vast majority of my assistance work is geared towards building up my back and external rotation.
My question is this: can I correct my posture while continuing to press twice a week while emphasizing back/external rotation training, or do I need to abandon pressing altogether until I balance myself out?
As a follow-up, I feel that I need a lot of help with my lower traps, rhomboids, and external rotators. Does anyone have favorite posture correction exercises that they find exceptionally helpful?
Please advise, and thanks for your time.