In my experience, everyday exercisers tend to focus on what fitness professionals refer to as “T-shirt muscles.” Those are the ones that, when coupled with a shirt that is one size too small, give the appearance of a well-muscled, fit physique. Unfortunately, appearances can be deceiving, as too much focus on the muscles of the front of the body can lead to a weak back that is unable to support the body’s weight; you become more prone to neck, shoulder and low back pain. A dominant chest will also cause the shoulders to rotate inward, the back to hunch and the head and neck to droop forward. If you want to look like a gorilla, then ignore my advice. However, if you prefer to have a more upright, functional and balanced body (not to mention a better defined posterior that will have onlookers drooling as you walk away), integrate the following exercises into your weekly routine.

Resistance tubes can offer an effective workout and are available in a variety of different strengths to challenge even the most advanced exerciser. If tubing isn’t your cup of tea, feel free to use free weights or cable machines instead.

Firmly plant your feet shoulder-width apart and right in the middle of a lighter weight tube. Sit back into a squat, making sure to keep the knees directly above the ankles, and the hips bent at about 90 degrees. Bring your shoulders back and down (imagine you are trying to put your shoulder blades into your back pockets) for the entire exercise. Face the palms toward one another and keep a slight bend in the arms. In one fluid motion, bring the arms up above your head into a “Y” shape (YMCA anyone?). Repeat until form fails.

Some might refer to this exercise as a reverse flye. Set yourself up in the same start position as the previous exercise. Grab the handles and extend the arms in front of the body at about shoulder height. Slowly pull the arms back until they are even with the body. The palms should be facing away from the body and the shoulder blades are pinched together. Repeat until form fails.

Start in the same position as the previous two exercises. You may have to give yourself a wider stance to increase resistance in the tube. Keep a slight bend in the arms and start with the palms facing forward. Pull the arms back behind the body and simultaneously rotate the palms away from the body as far as feels comfortable. Repeat until form fails.

Note: As you become comfortable with each of these movements, alternate them one right after the other for a super-charged workout that will improve shoulder range of motion.

Take a heavy resistance tube (or use the cable crossover at your gym) and wrap it around a tree, telephone post or some other sturdy object. Move away from the anchor point so the tubes are taut and the resistance is strong. With the arms extended out front, sit back into a squat position (see Gimme a “Y” for proper squat form). As you come out of the squat into a standing position, simultaneously bring the tubing handles toward the body, let the elbows brush the sides and stop when your palms are next to the ribs. Repeat until form fails.

Note: Make sure to keep the shoulders back and down, abs contracted and elbows tucked in close to the body throughout the entire movement. Increase the difficulty and improve balance by standing on one leg.

Set yourself up with a lighter resistance tube and wrap it around a thin tree or post at about shoulder height (for gym goers, use a cable machine that allows you to manipulate the height). Grab both handles in one hand and take a quarter step away from the anchor point so that one arm is crossed in front of the body. Keep a slight bend in the elbow and pull the handles across the body until the arm is extended to the side. Repeat until form fails and then work the opposite arm. For an added challenge, perform the exercise on one leg.

The back is an often neglected but highly imp-ortant part of the body. Inte-grating the above exercises into your regular routine is a sure-fire way to improve overall upper body strength, stability and flexibility. And, when your shoulders are held in place by strong back muscles, your T-shirt muscles will have greater potential for growth and strength as well.

Note: If you feel pain at any time during these movements, discontinue immediately. For those with a history of shoulder and back problems, seek the guidance of a qualified physician before attempting these exercises.