I think we all know that the human body's posterior chain should be stronger than the anterior chain.
For the upper body and bench pressing, this means that the
chest, anterior deltoids and internal rotators need to be balanced-out with strong
rhomboids, posterior deltoids and external rotators.
My question is whether it is necessary to do chins, rows, face pulls, L flys and other such exercises or whether maybe frequent intense deadlifting may be enough for back size and strength to maintain structral balance?
I thought about this after having read the following article:
Ian's Top 10 Mass Makers
The best exercises for scary size gains!
by Ian King
"The bench press deserves its place here. It's your challenge, as with any lift, to negate the muscle imbalances the bench press presents. If you deadlift, that generally won't be a problem. If you don't deadlift, you're going to need to become very strong in the bent over or seated row!"
"But remember, the bent over row counterbalances the bench press. If you focus on the bench more than the horizontal row, you'll likely develop muscle imbalances and symmetry deficiencies and run the risk of injury.
All that being said, if you stick to this list and focus a lot of your energy on the deadlift and power clean, then you won't have to worry so much about horizontal muscle balance.
On the other hand, if you're deadlifting/cleaning deficient, then you need to be scared, very scared...
Okay, so I'm being a bit melodramatic. But only a bit. The risks you face from benching without appropriate rowing or pulling to act as a counterbalance are very real."
Another question I have is whether a person can potentially be too hamstring-dominant so that it leads to problems ot even injuries?
Also, does the deadlift, or the Farmer's Walk maybe, stregthen the external rotators?