hey man, you look fine, don’t be so hard on yourself, but also congratulations on reaching out for help, I definitely see some things you can improve on.
First you have a kyphotic posture, and I guarantee some anterior pelvic tilt, besides all the recomendations I’m going to give you, I would read the Neanderthal no more series.
I’m going to tackle this by telling you how to loosen up, then how to strengthen the right areas so this will go away.
First immediately start doing these 2 warm ups.
this is the lower body warm up, and you want to do that as people who are kyphotic generally have overly tight hips as well, so improve one you’ll improve the other. I would also add a rear foot elevated hip stretch, I’d do that 2-3x daily, and definitely before training.
For the upper body I’d do this, it will help a lot, especially the shoulder capsule stretch. if you don’t have the band, just do your best for the upper body stretches. Really focus on stretching your lats as they’re very tight, and the main culprit in why your shoulders are depressed.
Do the above at least daily, but the more the better man.
As far as strengthening, you look like you only bench, and that’s one of the reasons you’re in trouble. I’d drop bench right now, and instead do dumbell flys really focusing on the stretch, as well as I’d just switch to a military press, and start working on your overhead. Just bite the bullet man, say bye to bench for 6 months and then press away once your past this, keep it up and your headed for a pec tear, and then you’ll never bench the same again.
replace your chest work with back work, I’m going to recomend 3 back workouts a week, yes 3, if I could I’d recomend 6 to you, actually do it if you can.
1st movement - chins, pulldowns ie vertical pull
2nd movement - machine row, cable row ie horizontal pull
3rd movement - face pulls, band pull aparts, rear delt flys,ie upper back work
4th movement - rotator curls - this is so important for you right now, you’re very internally rotated and this will go a long way to correct that.
For the sets and reps, I’ll leave it up to you, but work your back like it stole something 3 times a week, don’t bench anymore, dumbell flys are ok, machine flys are not, and focus your energy on your overhead. You can still directly work triceps if you want, but no pressing movements. do skull crushers and press downs. If you want to train biceps, do it at the end of you workout. And, if you can train your back daily that would be even better, I honestly don’t feel like you can overtrain your back. If you do decide to go daily, drop the 1st and 2nd movement ever 2nd day, and just do the upper back work and rotator curls. You can do 200-300 reps of upper back work and I wouldn’t bat and eye. I do 100 band pull aparts or face pulls daily and that’s just to maintain my posture with benching 3x a week.
For lower body, I don’t know if you do much, but you have to strengthen the hamstrings and glutes.
For hamstrings, do front squats, hyperextensions, gh raise, leg curls, stiff leg deads, romanian deadlifts, and regular deadlifts.
For glutes - the glute bridge would be great and more than enough.
Best of luck and let me know if you have any questions.
