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Teres major workout reddit. 7M subscribers in the bodyweightfitness community.
Teres major workout reddit. I started to play with mobility and stretches until I figured out that my lats and teres were pretty tight. Basically it hinges on your arm and back, stabilizes and boosts the movement of arm swing. trueI was doing all those exercises, but there was something off. The lats (+ the teres major) are involved in medial rotation of the humerus, but that is not the only thing at play in regards to "rounded shoulders". This guide breaks it down: What are the teres major and minor muscles? What do they actually do? 15 key exercises to strengthen them How to relieve and prevent teres-related pain Use lighter weights and really focus on contracting with your Teres Major and lats. Feb 15, 2024 · In the following sections, you’ll learn about the teres major’s location, size, and shape—you’ll discover its key function, points of origin and attachment, and vital nerve supply. Definitely curious to see other people's input though. It's mainly responsible for the medial rotation of the arm and it also contributes to static posture and arm-swinging. With that program, all of your major muscle groups should fall squarely into your "Maximum Adaptive Volume" while avoiding your "Maximum Recoverable Volume" which means you can lift for longer without a 463 votes, 80 comments. [3] Oct 9, 2022 · The teres major is an intrinsic muscle of the shoulder region. That includes Lats, teres major, interscapular muscles. In terms of looking big in clothes, the teres major would be quite far down on my list of priorities. Apr 17, 2023 · The teres major is a thick but flattened, rectangular muscle that extends from the inferior posterior scapula to the medial lip of the intertubercular groove of the humerus. Wide grip tends to be harder because it's in a mechanically worse position for the shoulder to move through, and loads the teres major more as you go wider, which is usually considerably weaker than the lats. Massaging the areas that were sore/knotted caused an instant (but not total) relief of the pain when recreating the actions. Your supraspinatus, teres minor and major, and your infraspinatus. Compound Exercises Alone Are Sufficient To Maximize Deltoid Growth Compound exercises are essential, but they do not give your lateral and posterior deltoids the stimulus needed to stay balanced. The teres major is a strong, but thin muscle, which runs from the shoulder blade to the humerus. Only namely when I sleep on either side. Scapular retraction/protraction exercises is a great start (similar to cat / cow only you're moving your scapula only. you name it. It runs from the bottom of your shoulder blade (the scapula) to the upper arm bone (the humerus). Do I think Wide Grip pullups are the best LAT exercise? Nope. We give you rehab work, and you do it. May 5, 2023 · The teres major is a rectangular, thick, flat shoulder muscle extending from the lower scapular region below the armpit to the upper (proximal) part of the humerus’s shaft. It is one of the 7 scapulohumeral muscles that attach the humerus to the scapula, connecting the arm to the shoulder. But I've lurked on here for a little while and had a question: I noticed in a relaxed position my Teres muscles are uneven, but if I get the shoulder rotation just right I can get both sides to pop pretty evenly. That said, pull overs can cause some people shoulder pain, so be cautious if you decide to incorporate them. Guys, how can i fix my teres major and my right tricep and delt imbalances? We would like to show you a description here but the site won’t allow us. These muscles are built for endurance and constant use. redditmedia. Oct 25, 2022 · Teres major is a thick and ovoid muscle in the upper arm. I like to do more high row type exercises to focus on the traps and the rear delts, rather than use rows for the lats. Not only that, but we’ll also shed light on effective exercises and stretches designed specifically for this muscle, myofascial release techniques, as well as common issues (injuries) associated with it Post workout shower 🧼 just showing off the teres major More back exercises than chest makes sense given there's a ton of muscles there (lats, rhomboids, teres major, spinal erectors, lower back). Teres major (TM) is a small muscle that runs along the lateral border of the scapula. For example, you think you have a strain in your teres minor. May sound crazy, but I've found exercises like really slow/focused lat pulldowns and dumbbell pullovers to help me activate the area. There isn't one stretch alone that's going to stretch the SITS and teres major and lats. Feb 28, 2024 · These workouts target the latissimus dorsi, teres major, and rhomboid muscles crucial for a sculpted back. A solution for those with the Teres Major/Minor to armpit to triceps pain while doing pull-ups, particularly when warming up. Effective Teres Major Exercises for Stronger Shoulders The Teres Major is a small but mighty muscle located at the back of your shoulder. Also, I do no dumbbell pullovers on chest day, which is a common exercise people do 18 votes, 26 comments. If you want to be the guy that’s in hip pain by 30 go for it by all means, but if not these are just vital to do for your health & continuing exercise into older ages! Otherwise a workout I always love is planks. While I was doing the full can, I noticed some tightness around my shoulders/scapula. Now I'm training again, roughly 40lbs heavier, 170ish to 210ish. I fail to get back DOMs after a back-centric day, yet after a day of chest PRs, my side lats are very sore (even more than my chest) I know you use your lats in a bench press, but I feel as if I must be doing something wrong if I’m getting more sore in my lats than my chest. Think: better movement, fewer injuries, and that broad-shouldered, V-taper look. The ones that you bend over I'd say no. So all in all, for the lats and the Teres major, what I recommend is Lat prayers should be a staple of your training program. [3] Image 1: Red shows TM. Learn how to train your "mini-lats" with the 13 best exercises! We would like to show you a description here but the site won’t allow us. Latissimus dorsi Teres major Teres minor If you want to learn how to get a wider back, it’s not just about the exercises you do in your training, but how you are doing those exercises. So does, as you said, tight pecs and/or other weaker posterior muscles like the lower traps and rhomboids. We would like to show you a description here but the site won’t allow us. I’ve also heard that the pec muscles shorten, and that I should stretch them. I would follow the RICEH (Rest Ice Compression Elevation Heat) procedure for a few days and if it doesn't get any better or gets worse then it most likely could be a tear and i would seek medical advice. There's also the rhomboids. The teres major muscle is located in the posterior aspect of the upper arm and is part of the rotator cuff group of muscles. Shoulder not locking out right and "drifting" away from ear -slight shrugging of traps during horizontal pushing/pulling movement, on back movements feeling more the traps Today I just found out about the teres major muscle. [1] [2] It functions synergistically with the latissimus dorsi to extend, adduct, and internally rotate the humerus. I learned a little more of my anatomy and now think I over-worked or sprained my teres minor/major. Jun 6, 2023 · Because they are smaller muscles, the teres major and minor are frequently overlooked when it comes to exercise routines. I used to feel sore in my back after I workout my back, whenever it train any other muscle group I can do just 2 workouts on… The teres major (under armpit) gets lots of work. The teres major muscle (from Latin teres, meaning "rounded") is positioned above the latissimus dorsi muscle and assists in the extension and medial rotation of the humerus. Just keeping dropping weights until you can feel the contraction , then build up from there. (it was only at the left side, ever). For shoulder-to-waist ratio, I would focus on lateral delts, lats and chest. Idk much about muscles etc but it's directly on the 'ball' bone joint at the edge of the shoulder blade - just above the armpit. Do ‘em when waking up and before going to sleep, helped with getting definition and strengthening. In fact, it is very easy for the teres major to fatigue quickly during pull ups, which of course can eventually lead to injury and pain. com 84 votes, 52 comments. I have no idea what is happening. The thoracic and cervical spines and their extension capabilities also plays a role here. Severe teres muscle injury usually occurs to professional athletes. The teres major muscle is a small muscle found on the posterior side of the shoulder joint. But they are one of the best if not the best BACK WIDTH exercise for many people. Supposedly the teres major and other external rotators are employed tooAnd yet I have PTs suggesting that I do external rotator exercises to counteract the rounding of the shoulders and fix impingement. How can you tell if you're hitting the teres vs. So, in effect, the teres major spawns the lower portion of Jul 30, 2020 · Teres Major Syndrome, a myofascial pain syndrome affecting the teres major muscle, has been observed in patients. 7M subscribers in the bodyweightfitness community. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple… Just wanted to know if anyone else also experiences soreness/tightness/strain often in the Teres minor the day after doing shoulder work, especially upright rows, lateral raises, and face-pulls. Discover causes, symptoms, and solutions for teres major muscle pain with insights and treatment options for Edmonton's active community. The teres major and teres minor originate on the lateral border of the scapula, and attach on the humerus The infraspinatus and supraspinatus originate on the infraspinous fossa and supraspinous fossa of the scapula, and attach on the humerus Could either be your teres major or minor here as stated previously by another comment. Many trainees have anterior deltoids that are far outpacing the development of their lateral/posterior delts. But what benefit do bigger/stronger lats, teres major, traps, and rhomboids actually have when it comes to 1RM SBD performance? With all exercises i go for form over weight 95% of the time, i pay attention to pain, and i watch my lower back. Rows are not an exercise I typically like to do for the lats. Now your shoulder is more fucked up than before. It's not always easy to gauge since there are so many muscles at play in a pullup that all contribute. When I was putting my routine together I struggled to find a good lats stretch. Could a tight teres muscle be the cause for : -pinching/achy feeling in rear delt area during external rotation -weaker serratus -on overhead movements, feeling restricted on the lower scapula, limited thoracic extension. It spans from the inferior aspect of the scapula to the proximal part of the humeral shaft. Nov 3, 2023 · Teres major muscle (Musculus teres major) The teres major is a thick muscle of the shoulder joint. I knew getting back into it was going to be a struggle, especially with bodyweight training. Lastly, I do exercises for my shoulder to strengthen stability like ring dips, one arm overhead press, serratus push/planche progression, scapular pulls, IYTs, and dumbbell raises. Mar 22, 2024 · The soreness or pain you’re feeling isn’t actually your armpit, but rather the teres major muscle. [2] . Do you know any workout for working on this part? Teres major/minor? So, quick back story. It makes sense to me that bigger rear delts help provide a stable shelf for low bar squats and bench press, and lumbar and thoracic extensors assist with stability in the squat and deadlift. I have seen this asked about and posted about a few times, but there have been no good answers or solutions that i have tried. Unlike the teres minor, the teres major muscle does not attach to the capsule of the glenohumeral joint. . Apr 5, 2024 · Strengthen and target your Teres Major muscle with these top exercises for a powerful upper body workout. Let’s take a look at the best exercises to build a wide back and how to properly perform them to achieve the most muscle size. IF you find they don't work for you, then your best Lat Width Exercise is still likely going to be a Chin variation. Thinking you injured a muscle can lead to issues. All pulling muscles tend to develop quite well in climbers. Not really sure I would consider myself a bodybuilder, just a fitness enthusiast. I'm a little bit confused -- should you be targeting this muscle, or are you naturally targeting it during the staple back movements? When I think of a "wide back", it sounds to me like you would want to hit the teres. An easy way to understand this is to take a look at a simple Bend over/T-Bar Row or similar pretty straight forward pulling exercises and the What workout is good for developing teres major muscle? I think this part is the essential for pitching hard. During my training "career", the only pain/injury I ever had was this issue at my left rear delt/ teres major/ Infraspinatus area. actually hitting your lats on exercises such as wide grip pulldowns A proper assessment can’t be done on Reddit. It works together with the latissimus dorsi muscle to adduct the arm at the shoulder joint. I came across this pull up variation that has eliminated my pain. For sure the lats get worked while climbing. Jul 31, 2025 · Explore the anatomy and function of the teres major muscle with Innerbody's interactive 3D model. Your teres major is probably stealing gains from your lats. Be aware of their functions: the teres brings your humerus down against your scapula, and your lat brings both your humerus and your scapula down against your ribs/abdomen. Know where does the teres major and teres minor pain occur, its causes, symptoms, treatment and exercise. Why are you saying serratus anterior? There are about a dozen shoulder stabilizers including supraspinatous, infraspinatous, teres minor, subscapularis, pec major and minor, teres major, latissimus, deltoid and trapezius. But wait! Turns out you had a micro-tear in your labrum. trueHip flexor/rotator cuffs stretches. Understanding its origin, insertion, muscle path, and function is essential to appreciate its role in the human body. Using cable machines offers continuous tension throughout exercises, engaging more muscle fibers than free weights. However, strengthening these muscles is essential for your posture in order to avoid shoulder pain and injuries. It is one of the seven scapulohumeral muscles that act around the glenohumeral joint to facilitate shoulder movement [1]. I took time off training after an injury, loss of job, depression, then new job just didn't leave me motivated to work out. This will begin to bring balance to the tug of war As for your tight neck and shoulder area, you'll want to consider those same muscle release techniques before stretching because stretching alone can become a waste of time if the muscle fibers are tight and knotted up. Jun 22, 2024 · Teres major & teres minor might not be big, but they're still very important. Fatiguing them with enough volume Help me identify exercise for my shoulder pain! (glenohumeral joint, teres minor/major?) Hi, suffering from shoulder discomfort for years. All of these work more or less depending on the initial positions you are pulling from and the position you are pulling to. My Shoulder Routine is performed every 4-5 days and is as follows: 6 x 6 - OH Dumbbell press 3 x 10 - Upright rows / 3 x 10 - Lateral raises - Superset 2 x 20 - Rear delt flyes 3 x 10 - Face Pulls I've Jan 22, 2019 · Teres Major and Teres Minor pain typically occur during various types of arm and shoulder movements. Despite their similar names, Teres major has different actions and innervation from the Teres minor. This can occur as a result of stretch or impact injuries from playing sports, vehicle accidents, or falls onto the lateral scapula. It's sometimes called "lat's little helper" because of its synergistic action with the latissimus dorsi. It forms the inferior border of the quadrangular space – the space that the axillary nerve and posterior circumflex humeral artery pass through to reach the posterior scapular region. Help identify an exercise for my shoulder pain (glenohumeral, teres minor/major?) 3. Jan 22, 2019 · The teres major and teres minor pain can sometimes feel like a neurological pain due to burning sensation, stinging feeling and numbness in the affected area. Jul 14, 2025 · The teres major and teres minor are two crucial muscles that impact shoulder function, upper-body strength, posture, and aesthetics. vosltnjsebcfmixmarflcoamsynszopqzliqkctcnumquqj