Thanks for the replies guys i think i’ve figured it out now.
What i didn’t say at the beginning is that ive had abnormal movement in my shoulder for a while, the abnormal movement is that when pushing with a weight in the left arm the shoulder blade tilts anteriorly and rotates downwards almost as if my pec minor is very strong and the opposite muscles that should hold my scapula, ie serratus anterior and lower traps are stretched and too weak to hold it so the shoulder kinda rotates forward and the anterior border of the scapula sticks out a little.
I went to a surgeon to get it checked and got referred to physio for weak lower traps, the physio guy said it wasnt weak lower traps but that its most likely an abnormal muscle firing pattern so he gave me some exercises to do.
Ive also noticed that at a resting position the scapula is again also very very slightly anteriorly tipped and rotated downwards so i’d imagine that the resting position of the scapula is whats causing me not to be able to balance the bar properly because of causing instability, muscle balance issues ect when raising my arm backwards to hold the bar in place
Now the psyhio guy just gave me very basic back exercises to do, pulldowns, rows ect so i was kinda doubting its effectiveness to treat my specific problem hence this post to try and find more causes but ive just been googling about multidirectional & voluntry instability of the shoulder and it seems to be what im experiencing.
I think through training ive gradually lost sensation in my left serratus anterior and my external rotators have gotten weak which has led me to the position im in now, my plan is to strengthen the rotator cuff and work on making sure my serratus anterior, lats, rhomboids and traps are firing properly during movements, gradually build them up again and see if it fixes my scapula’s resting position and hopefully the ability to balance a bar on my back evenly.
Rast, yeah from memory i think riptoe says to keep elbows as high as possible to keep the upper back nice and tight.
Im suprised you guys can’t manage to keep your arms that high though, dips/bench dips must be a nightmare for you? lol.