[b]Most people I see in the gym spend their time working on their “mirror muscles” (chest, abs, and chest again). But instead of creating that coveted beach body-look, these folks are actually accelerating the process of looking like a debilitated old person.
Think about it: We spend the majority of our day in the seated and slumped position; in front of a computer screen, driving, watching TV, eating, etc. All that slouching is making your mid-back muscles become chronically stretched, lengthened and weak. The muscles of your chest and shoulders get tight, which inhibits proper functioning and optimum range of motion.The end result? Most of us are logging out at the end of the day a little more “hunchbacked” than we started.

You must train your back to build your mirror muscles. For example, if your natural alignment leaves you too rounded forward and internally rotated while executing the bench press, your shoulders and triceps will end up performing the majority of the work. Your chest muscles are left unengaged and under-stimulated. In short, your chest training will be relatively ineffective until you take the time to strengthen your less glamorous, but equally important, mid-back musculature.
Every exercise in your plan should have a purpose. The GAIN Fitness App helps to ensure that process. If you feel you’re starting to suffer from computer posture, your program should include the following movements:
1. An exercise that works the entire posterior chain (backside) as a unit. A deadlift movement would fit that criterion.
2. An exercise that specifically targets the muscles of the mid-back, for example, barbell rows.
A great slogan by one of my colleagues: “Train the way you want to look.” That said, we obviously don’t want to look like we sit at a computer all day. We’d probably want to look a bit more like a Spartan Warrior or Queen
When you execute your back movements, think of the following exercise technique cues:
1. Chest out
2. Shoulders back And to specifically target the muscles of the mid-back:
3. Squeeze your shoulder blades together in the fully contracted position of each rep
At the end of the day, if you make your back your top priority, you’ll not only feel better, but look better too.


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My sis, Na Hardship make spartan Warriors be like that! This na 2013, are u praying for war? MOB... Money comes first, and the rest they say is HISTORY

My sis, Na Hardship make spartan Warriors be like that! This na 2013, are u praying for war? MOB... Money comes first, and the rest they say is [b]HISTORY[b/]

@op: this is very great advice and makes a lot of sense. I've learned to work on strengthening my back after hurting it pretty bad some years ago. I will try my best to remember your advice - no more mirror muscles hehehe.