T Nation

Posture Workout?

Hello all.

I’ve read Neanderthal no more series. The problem is I only have dumbells, barbell, squat stands and a bench. None of that fancy stuff.

And since I’m a huge noob, I’m asking you fellas; what the fuck do I do?

Thanks!

Buy the fancy stuff.

With today lifestyle(office work/computer and TV time etc…) most (me included) might profit by doubling the PULLS.
A beginner might split upper/lower body.
Let say upper days might look like

  • PU1
  • PR1
    you might super set a Pulling let say pullback or facepull with benchpres but you start with pulling and finish with pulling like 3/2 sets.

Rest, than repeat with reverse flys mixed with dips.
Finish with pullovers.
Later you might do reverse pushups(pull on your barbell to raise your body.
Any librairy has books about bodyweight exercises and a youtub search will show tons of videos.

Do like 3 sets per Pull and 2 sets per pulling exercise and do an Xtra pulling exercise to rebalance yourself.
No university diploma is needed nor fancy apparatus.
Start by pulling and finish by pulling and later ad a Pull execise or sets.
Bands will eventually be a nice addition.

A serious answer-
Look up the diesel crew shoulder rehab stuff and follow it as much as you can. I do not have access to bands in the gym, so instead I do everything that doesn’t require bands. They helped immensely in fixing my winged scapula. Face pulls, the DB retraction/protraction, and everything on circuit 4 are absolute gold. The entire point is just to strengthen the neglected muscle groups in your upper back, and from that your posture will improve.

For lower body, you need to do a variety of stretches and strengthening exercises. Just getting used to squatting and deadlifting correctly will go a long way. Heck, ever since I learned about hip hinges I can’t stop ranting about them. I think they’re that good. They teach you how to separate your hips from your back, and really emphasize the importance of having a flexible glute and hamstring.

I actually used to stick my butt out when I was a teen. One day my dad told me to stop doing it and told me to get myself into a straight position by using a wall to get my shoulder and ass in roughly same position. I just focused on the sensation and held that sensation as much as I can. At a certain point it just became second nature and I no longer stuck my butt out.

Point is, a lot of posture is mental. You need to constantly think about what you want to happen, and it’ll eventually happen. It’s only major muscle imbalances that can’t be fixed like this, but you’d need a professional PT to figure out what exactly is wrong with your particular posture issues and give the appropriate fixes.

[quote]TheBitch wrote:
Hello all.

I’ve read Neanderthal no more series. The problem is I only have dumbells, barbell, squat stands and a bench. None of that fancy stuff.

And since I’m a huge noob, I’m asking you fellas; what the fuck do I do?

Thanks![/quote]

Steps for a good posture workout:

Purchase theraband

Exercises:
Shoulder extension
No monies
T’s
Y’s
W’s against the wall

Doorway stretches
chin tucks

hope this helps