How much to lift?

[Noobtastic]

Ok, so this is what I got:

1) x1 exercise bench (compatible with bars or basic liftings)

2) x2 dumbbells with switch out weights, or x5 dumbbells with weights ranging from 10lb to 50lb.

3) x2 barbells, still unsure on the weight


Remember, my TARGET is shoulders and back to correct posture and other problems. I am standing up straight, but I really need to bulk up my back and shoulders or else I have no support. I slouched through Pre-k to 8th grade. Seriously.


If anybody knows some specific exercises with WEIGHTS that will hit my shoulders/back let me know. My mom suggested this stupid dog/cat stretches...but...they're stupid and haven't done anything for me.

 

[sash1]

Originally posted by: Noobtastic
If anybody knows some specific exercises with WEIGHTS that will hit my shoulders/back let me know.

cleans, snatches, (standing) military press, barbell rows

 

[SociallyChallenged]

Originally posted by: sash1

Originally posted by: Noobtastic
If anybody knows some specific exercises with WEIGHTS that will hit my shoulders/back let me know.

cleans, snatches, (standing) military press, barbell rows

Yep, these are all perfect. These are the best compound lifts that will strengthen your entire back. Also, to strengthen your lower back, you could do "good mornings" or weighted hyperextensions.

To address your list: I wouldn't say you need a bench to work your back. The only thing you need a bench for is for bench press and its affiliates. My suggestion is dumbbells with changeable weights, an olympic bar, and plenty of weights (at least several 25's and some smaller weights. Check craigslist 'cause sometimes you can get these cheap). If you cut the bench out of your budget, you'll save some money and have some to buy more barbell weights

 

[onlyCOpunk]

Your posture isn't going to be corrected by lifting weights. You have to make a conscious effort to maintain correct posture. Basically sit/stand up straight with your shoulder blades on your back. You are also going to want flawless posture when lifting weights otherwise you are just going to hurt yourself and damage your posture even worse. Posture doesn't magically come with having muscles on your back.

 

[Noobtastic]

Originally posted by: onlyCOpunk
Your posture isn't going to be corrected by lifting weights. You have to make a conscious effort to maintain correct posture. Basically sit/stand up straight with your shoulder blades on your back. You are also going to want flawless posture when lifting weights otherwise you are just going to hurt yourself and damage your posture even worse. Posture doesn't magically come with having muscles on your back.

I know lol, but I need to bulk up my back and shoulders to support my lacking posture.


Sitting up with my shoulders high will do nothing if I can't support it.


You need to appreciate just how poor my posture is.


Now, does anyone know of exercises/weight liftings that target shoulders/back?? This is what my Chiropractor recommended doing although he neglected to describe exercises..

 

[Noobtastic]

Originally posted by: SociallyChallenged

Originally posted by: sash1

Originally posted by: Noobtastic
If anybody knows some specific exercises with WEIGHTS that will hit my shoulders/back let me know.

cleans, snatches, (standing) military press, barbell rows

Yep, these are all perfect. These are the best compound lifts that will strengthen your entire back. Also, to strengthen your lower back, you could do "good mornings" or weighted hyperextensions.

To address your list: I wouldn't say you need a bench to work your back. The only thing you need a bench for is for bench press and its affiliates. My suggestion is dumbbells with changeable weights, an olympic bar, and plenty of weights (at least several 25's and some smaller weights. Check craigslist 'cause sometimes you can get these cheap). If you cut the bench out of your budget, you'll save some money and have some to buy more barbell weights

Excellent advice! I'm really only getting the bench (for now) to have a stable and smooth surface to exercise from. It's hard to do flies on an ottoman. XD

im googling those exercises but if you know of any websites that contain decent material let me know!

 

[sash1]

Originally posted by: Noobtastic

Originally posted by: SociallyChallenged

Originally posted by: sash1

Originally posted by: Noobtastic
If anybody knows some specific exercises with WEIGHTS that will hit my shoulders/back let me know.

cleans, snatches, (standing) military press, barbell rows

Yep, these are all perfect. These are the best compound lifts that will strengthen your entire back. Also, to strengthen your lower back, you could do "good mornings" or weighted hyperextensions.

To address your list: I wouldn't say you need a bench to work your back. The only thing you need a bench for is for bench press and its affiliates. My suggestion is dumbbells with changeable weights, an olympic bar, and plenty of weights (at least several 25's and some smaller weights. Check craigslist 'cause sometimes you can get these cheap). If you cut the bench out of your budget, you'll save some money and have some to buy more barbell weights

Excellent advice! I'm really only getting the bench (for now) to have a stable and smooth surface to exercise from. It's hard to do flies on an ottoman. XD

im googling those exercises but if you know of any websites that contain decent material let me know!

bodybuilding.com:

military press
Cleans
Barbell Row
Snatches

these are all compounds, so they are all good exercises, and all hit your traps/shoulders/back

form is definitely important with snatches/cleans. perhaps Koing can share some of his videos, i know he does a lot of clean/jerks and snatches and whatnot

 

[Noobtastic]

Originally posted by: sash1

Originally posted by: Noobtastic

Originally posted by: SociallyChallenged

Originally posted by: sash1

Originally posted by: Noobtastic
If anybody knows some specific exercises with WEIGHTS that will hit my shoulders/back let me know.

cleans, snatches, (standing) military press, barbell rows

Yep, these are all perfect. These are the best compound lifts that will strengthen your entire back. Also, to strengthen your lower back, you could do "good mornings" or weighted hyperextensions.

To address your list: I wouldn't say you need a bench to work your back. The only thing you need a bench for is for bench press and its affiliates. My suggestion is dumbbells with changeable weights, an olympic bar, and plenty of weights (at least several 25's and some smaller weights. Check craigslist 'cause sometimes you can get these cheap). If you cut the bench out of your budget, you'll save some money and have some to buy more barbell weights

Excellent advice! I'm really only getting the bench (for now) to have a stable and smooth surface to exercise from. It's hard to do flies on an ottoman. XD

im googling those exercises but if you know of any websites that contain decent material let me know!

bodybuilding.com:

military press
Cleans
Barbell Row
Snatches

these are all compounds, so they are all good exercises, and all hit your traps/shoulders/back

form is definitely important with snatches/cleans. perhaps Koing can share some of his videos, i know he does a lot of clean/jerks and snatches and whatnot

Wow, aside from the military press those look like really intense exercises. I doubt I'll be able to do until I start with a little less demanding lifts....

 

[sash1]

Originally posted by: Noobtastic

Originally posted by: sash1

Originally posted by: Noobtastic

Originally posted by: SociallyChallenged

Originally posted by: sash1

Originally posted by: Noobtastic
If anybody knows some specific exercises with WEIGHTS that will hit my shoulders/back let me know.

cleans, snatches, (standing) military press, barbell rows

Yep, these are all perfect. These are the best compound lifts that will strengthen your entire back. Also, to strengthen your lower back, you could do "good mornings" or weighted hyperextensions.

To address your list: I wouldn't say you need a bench to work your back. The only thing you need a bench for is for bench press and its affiliates. My suggestion is dumbbells with changeable weights, an olympic bar, and plenty of weights (at least several 25's and some smaller weights. Check craigslist 'cause sometimes you can get these cheap). If you cut the bench out of your budget, you'll save some money and have some to buy more barbell weights

Excellent advice! I'm really only getting the bench (for now) to have a stable and smooth surface to exercise from. It's hard to do flies on an ottoman. XD

im googling those exercises but if you know of any websites that contain decent material let me know!

bodybuilding.com:

military press
Cleans
Barbell Row
Snatches

these are all compounds, so they are all good exercises, and all hit your traps/shoulders/back

form is definitely important with snatches/cleans. perhaps Koing can share some of his videos, i know he does a lot of clean/jerks and snatches and whatnot

Wow, aside from the military press those look like really intense exercises. I doubt I'll be able to do until I start with a little less demanding lifts....

hmm, perhaps. but they are very good and should you ever get into serious lifting, cleans/snatches are great compounds. cleans are one of my favorite exercises, personally.

definitely keep the press and i would recommend the barbell row even if you are wary about it, since that will incorporate your back as well, but if you want some easier isolation type exercises, you can also do a dumbell row if you prefer: link

also to hit the shoulders you can do front/side raises: side : front

you can do upright rows as well, those hit the traps/shoulders: link

really, the exercises that are going to hit your back that you can do with either a dumbell or barbell, are going to be compounds. rows will hit the upper back, and deadlifts/goodmornings will hit the lower back. keep in mind should you do deads, it's a push exercise, not a pull: correct form by Rippetoe

 

[KoolDrew]

Maybe I missed it, but why hasn't anybody mentioned deadlifts? Squat, deadlift, bench, row, OH Press, Pull-ups, and you're good.

 

[GenHoth]

Originally posted by: KoolDrew
Maybe I missed it, but why hasn't anybody mentioned deadlifts? Squat, deadlift, bench, row, OH Press, Pull-ups, and you're good.

You pretty much just described Mark Rippetoe's starting strength program that has been recommended to him several times

 

[Gamingphreek]

So let me get this straight, you are lifting to improve your posture??? Wha!?
You say you are not STRONG enough to sit up straight-- Sorry that is impossible, you just need to make a conscious effort to sit up straight.

Also instead of asking your Mother or someone to drive you to the Gym, you but hundreds of dollars worth of weights?

Wall push ups? They do absolutely nothing, there is little to no resistance. If you have a condition that has greatly weakened you so that is all you can do along with the 5lb weights, you need to tell us this so we can adjust recommendations.

First off you still need to get to a gym. Second off, since you are focusing on Deltoids (Shoulders) and Laterals (Back) rowing would be a great exercise-- It works out even more muscles than are on your list. Also Squats will work your laterals if you have good form when you do such a thing-- though I doubt you bought the equipment necessary for that. Cleans are also good if you have sufficient weight.

Finally, we cannot tell you how much weight to lift. I am 5'8" 157lbs--- I am muscular, but at the same time without me telling everyone that and lifting for myself, I could be overweight (157 is a bit much if it weren't muscles). So you need to find out what is comfortable to do around 3 sets of 10 reps each AND you need to give us more of what you are like.

-Kevin

 

[spamsk8r]

I wouldn't be so quick to recommend Snatches or Cleans. These are very precise movements that take a lot of skill and practice to perform safely and correctly. Power cleans would be fine, as would muscle snatches, but in general you should be trained in Olympic lifting if that's what you're going to do. Other than that, though, deads, squats, etc. are great. Compounds, baby, compounds.

 

[jaedaliu]

Originally posted by: Noobtastic

Originally posted by: onlyCOpunk
Your posture isn't going to be corrected by lifting weights. You have to make a conscious effort to maintain correct posture. Basically sit/stand up straight with your shoulder blades on your back. You are also going to want flawless posture when lifting weights otherwise you are just going to hurt yourself and damage your posture even worse. Posture doesn't magically come with having muscles on your back.

I know lol, but I need to bulk up my back and shoulders to support my lacking posture.


Sitting up with my shoulders high will do nothing if I can't support it.


You need to appreciate just how poor my posture is.


Now, does anyone know of exercises/weight liftings that target shoulders/back?? This is what my Chiropractor recommended doing although he neglected to describe exercises..

Paying more attention will definitely help. I doubt your muscles will ever be too sore from having good posture without doing specific weight exercises to strengthen yourself.

For your shoulders/back do the cobra. Lay on the ground, face down, with your arms stretched out to your sides. raise your torse off the ground, reach your arms out, and arch your back so your arms are pulling straight back (but still out to your side, kinda like you're flying) do that for 10 minutes at a time. You'll get bored and stop beforehand. Focus on keeping your shoulder blades pressed against each other, you'll notice your hands will start dropping, get them back up! (I do it for a minute and a half and give up from lack of interest. I should probably do it longer)

After you do this exercise, when you stand up, you should be walking more erect without trying. Do it a couple times a day, every day. Up how long you do it. That should cure your shoulder slouch.


another part of slouch that your chiropractor should have mentioned: lower abdominals. It's the waist part of the slouch. I don't really know any sure-fire exercises for this one. I was told to lie on my back, with my knees bent, and slowly lift 1 leg at a time without adjusting the body. Up, down, switch, repeat. Another thing to notice is that when you sit, never slouch. Back never touching the back of the chair. that should help too.

good luck.

 

[paulxcook]

Ask crt for some of his magic beans.

 

[onlyCOpunk]

Another simple way to fore better posture on yourself.

Shrug your shoulders and rotate your shoulderblades onto you back. You will notice your back arch naturally and your chest will puff out a little bit. Now just sit up straight. BAM perfect posture.

Also if you start lifting weights and work too much on your back, then your shoulders will get pushed forward and that is not good posture.

One more thing, for most exercises with weights you want your shoulder blades on your back and chest high/out so it's best to practise all the time.