ive been thinking of this topic lately, and was wondering what you guys might think.
I recently started dong BW rows (fat man pullups), and focusing on scapular retraction and depression. If i really focus on performing these correctly i can probably only do about 6-10 max.
The opposite movement for these would pushup plus. (basically a pushup with a scapular protraction at the top)
For these i can probably do 15-20 max.
So there is an obvious strength imbalance as usually expected here.
In correcting this imbalance, ive heard that its good to use a 2:1 or 3:1 ratio of pulling to pressing movements.
DO I STILL TRAIN MY PUSHING MOVEMENTS HARD, OR JUST ENOUGH TO MAINTAIN CURRENT STRENGTH WHILE THE PULLS CATCH UP?
Also, if i look at vertical push/pull strength, my vertical pull (pullups) is definately much stronger than my vertical push (standing barbell press).
DOES THIS MEAN I NEED LESS FOCUS ON MY VERTICAL PULLING, AND MORE ON VERTICAL PUSHING, OR IS IT NORMAL TO BE WEAKER AT VERTICAL PUSH?
My only other real point of interest, is fixing my imbalance between upper traps, and lower traps/serratus. I have come to believe that this is what is causing my minor shoulder impingement/stiffness. I do a lot of deadlifting and snatching, and consequently my upper traps have become very tight.
TO FIX THIS PROBLEM, WOULD IT MAKE SENSE THAT I SHOULD BE DOING PUSHUPS, PULLUPS, BW ROWS, LOW TRAP ACTIVATION, AND STRETCHING THE UPPER TRAPS?
Also, along the lines with my main question, do i need to stop the deadlifting, which is probably creating a strength imbalance between the upper and lower traps? (I HOPE NOT)
thanks in advance.