Hello all,
To make a long story short, I broke my collarbone 8 years ago and had a plate surgically slapped on. I didn't go to physical therapy/rehab and this lead to me developing bad lifting form that slowly devolved into causing mean really bad shoulder issues. I ended up going to PT for the first time a few months ago. I had pretty much totally morphed my back musculature into a non-functional system. Support muscles had completely atrophied and my traps had largely taken over the bulk of my back support.
PT helped me fix my form issues and strengthened my rotator cuffs, and then they sent me off since things were improving. However, I just kept stalling out on bench and back workouts still didn't feel right. Through trial and error, I've discovered that the majority of my issues stem from my lower back, particularly on my left side, not engaging on any lifts. I've started mentally engaging it in my back lifts, but I just can't get it to work on chest.
Are there any particular movements that I can do at home to help me engage my back when doing chest lifts? Or should I merely focus on strengthening my lower back? I've been doing birddogs for about two weeks now, and while I can tell my back is getting stronger, it still isn't kicking in on bench. I'm pretty limited with what I can do at home, as all I have is a custom-made bench for bench press and an assortment of dumbbells.
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