pull up weakness

[cheeky_chops]

Bit of info - desk based for 20 years so rounded shoulders. My right shoulder was very inflexible and i hurt the front playing water polo on holiday last year. Couldnt swim 2ft crawl without pain (which is a bit of a PITA for triathlons!)

So as part of getting rid of upper back pain and should impingement, i work on flexibility and twice a week i now do 5 sets to failure of chin up, pull up, press up, dips.

I started on a assisted machine, now do body weight and its worked pretty well - 90% of the pain is gone woohoo! However, when doing chins, i notice that my right arm shoulder rotates in and drops inwards/forwards. I have tried "holding" it back but as soon as i get past the first couple it really doesnt want to stay back.

Any advise appreciated on what weakness i need to address and specific exercises?

[goldblum]

If I've understood your post correctly it's most likely rhomboid weakness;the rhomboids retract the scapula.

You can either keep doing what you're doing which sounds good as you're making gains. Just persevere by slowly making the reps - it will take time. *shrugs*

Or - Seek out some specific rhomboid exercises, strict.I.e., seated rowing with your chest against a pad. Ditch the pullups for a few months.

Or - A combination of both the above.

You'll get there.

[cheeky_chops]

goldblum said:

If I've understood your post correctly it's most likely rhomboid weakness;the rhomboids retract the scapula.

You can either keep doing what you're doing which sounds good as you're making gains. Just persevere by slowly making the reps - it will take time. *shrugs*

Or - Seek out some specific rhomboid exercises, strict.I.e., seated rowing with your chest against a pad. Ditch the pullups for a few months.

Or - A combination of both the above.

You'll get there.

cheers goldblum, rhomboids it is - ive read these play a part in round shoulders too.

Your right its slow work! - pulls are 5x5, dips 5x6 and chins a poor 5x3 or 2!