I read when you bench, before you get the handoff, your scapula should be retracted. Does that mean you basically want to push your shoulder blades together? And if so, how do you keep them retracted? Because when I bench I feel like in order to push the weight up, my shoulder blades have to come apart. Any thoughts? thanks
You’ll defiantly want to check out EliteFTS.com and the articles on this site to get more detailed benching instructions.
Pull your shoulder blades together when you bench. You’ll want keep the weight of the bar on your mid-back so it’s very important to keep your back tight.
Just try benching while keeping your scapula retracted. You’ll find that you can do it.
Keep your shoulder blades pinched behind you and kinda shrugged down towards your feet.
Your shoulder blades do not have to come apart to press, you just need to practice.
[quote] Matt wrote:
Keep your shoulder blades pinched behind you and kinda shrugged down towards your feet.
Your shoulder blades do not have to come apart to press, you just need to practice.[/quote]
Agreed.
The technique felt weird at first to me, but just stick with it and it’ll feel very powerful after a while. Now, I wouldn’t bench without it. It’s basically putting your shoulders in a very safe, stable, and powerful position and shortening your stroke at the same time. So in the end, you’ll be benching way heavier than you could the “normal” way.
If you are having trouble keeping your shoulder blades squeezed together, you may have your elbows out too wide.
I posted this article in another discussion.
Thanks guys! I’ll check out those links.
Just to re-iterate. I’m relatively new to this. But i lift 25-30kg (88lbs) more when benching with my feet set, my shoulders retracted, my back arched slightly and using a handoff.
read this
http://www.T-Nation.com/readTopic.do?id=1053531
Taught me all you need to know about benching. And there are two more links within that article too!
Happy Lifting! XD
Sarps