So I was curious, what are the ratios per muscle group one should use?
For example, back to chest ratio? Like 3 exercises of back (pulling) to 1 chest (pushing)?
And what about legs? Glutes to quads to hamstrings?
I’ve been dealing with a nagging impingement that I think was due to imbalances in my training (for my upper body that is) but I was also curious as to lower body ratios as well.
I know some people aren’t fans of ratios but I think especially since my impingement is due to just that, the fact that I did too much pressing over pulling exercises, ratios are something I need to focus on.
The rule of thumb by some well known coaches in regards to pressing and the upper back tends to be 2 to 1 ratio in actual work volume. ( you dont necessary need several different movements in achieving this unless )
This IMO can vary depending on the individual, the key is doing the proper amount to maintain balance between the posterior and anterior muscle groups .
Honestly I not aware of any indviduals having . too strong of a upper back that it is causes issues. Normally the norm is overly strong muscle directely associated with pressing causing mechanical issues like impingement.
My pulling FAR outweighs my pressing and had so for a while. I have horrible posture and I was hoping this would help but it hasn’t. But I haven’t noticed any negative sides from double the amount of pulling vs pushing
I did a lot of overhead presses, bench presses, dumbbell presses, shoulder presses of all sorts… I did probably 4-5 pressing exercises to 1-2 pulling exercises in the past.
3 years ago is when I ended up injuring my shoulder, during deadlifts actually. But I know it’s because my back was super weak and imbalanced.
Yeah it was bad of course being inexperienced I didn’t know at the time. It was just a shame that my coach was programming me that way…
I no longer have that coach haha.
But yeah that’s why I was curious about the ratios.
Tons of lat work, especially vertical stuff like pulldowns and chin ups can tighten up your lats so they pull your shoulders into the forward, internally rotated slump.
If you’re still getting the impingement you may want to focus on more mid back, low trap stuff like “No Monies” and horizontal rows with your elbows out.
And maybe extra rear delts. Like 2 parts rear delt isolation moves to 1 part pressing moves. If your shoulders are pinching in the front try more rear delt stuff to balance them out.n
Rows, pulldowns and horizontal presses all have the exact same effect on the ribcage and shoulder complex, dumping you into a typical caveman posture
The only exercises that truly reverse the effects of horizontal pressing are reaches with a free/unlocked scapula and a totally neutral spine. Landmine Press, as well as push-ups and incline press with your shoulders not pinned back and down are prime. If you have the range of motion to perform without requiring thoracic extension, overhead Press works here as well.
Training your shoulder external rotators is also a very good idea
So, dont worry about matching ratios of pushing to pulling, worry about reaching 0.5-1 time per pres