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Pain in the shoulder blade can be indicative of many types of problems ranging from a simple muscle strain to a torn rotator cuff. From your description, the pain is not yet problematic, so, I would continue to monitor it and avoid movements (eg. behind the neck press) that can exacerbate the problem. Try doing other movements for shoulders


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Unfortunately, you really can't do much with the pecs without involving the anterior deltoid. The anterior delt works with transverse flexion (Any kind of movement bringing the upper arm from the side towards the center) and as a stabilizer of the shoulder girdle. Any kind of pressing motion will aggravate this. As you've noticed, the more emphasis towards ...


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This strategy looks like an emulation of the effect of a slingshot, a device which mainly sees use with people benching heavier weights (300+). I have not used this device, but I've spoken with users and they recommended it, mainly for dealing with shoulder injuries. When a shoulder injury occurs, especially for people benching these sorts of weights, it ...


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To me, it sounds like you also need to be working on your upper thoracic mobility. This should also help with the hyperlordosis as the two areas are connected. Between them both, you can really correct your posture. When you warm up, also make sure your shoulders are properly warmed up as well. A couple warmup routines include (just pick one to use): ...


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If it is more muscle you are looking for then bodyweight exercises are probably not the best idea. You will gain size, but only to a point. If you want results then going to the gym is your best option. A combination of overhead pressing and bench pressing will give you the upper chest development that you seek. I would suggest a barbell based strength ...



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