[quote]MaFi0s0 wrote:
I wonder if other exercises like rear delt rows and face pulls have the same risk of impingement seeing as though they are essentially the same movement.[/quote]
It’s still unclear as to your evidence for your assertion.
Have never heard this last view from a professional in the field of exercise or biology.
[quote]MaFi0s0 wrote:
Mine didnt happen suddenly either, I dont think I am going to bench anymore, just use isolations for chest anterior delt and triceps, my chest and triceps will never grow in proportion anyway, my triceps will always give out way before pecs on bench with elbows semi tucked in. my other option would be to use only the lower part of the ROM but meh.
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You talk about isolating your chest - are you thinking flys and crossovers? Just with flys I’d still recommend scap retraction.
Triceps - well something has to give out man, if you believe triceps are hindering your pressing then strengthen them, prioritise them for a sustained period.
[quote]MaFi0s0 wrote:
This is Ronnie Coleman DB Benching, he doesnt bring his elbows too low, and he doesnt come up so far as to protract his scapula. Although I dont see him retract his scapula beforehand, or maybe he is doing it subtly and not so much??
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Well, you’ve also gotta realize that you aren’t really going to be lifting yourself up to set your scapulae or adjusting yourself under 400 lbs of DB’s like Ronnie is in that video. He does have his scapulae retracted, it’s just not as much as he usually does when BB benching.
Watch him before every set once he gets to 3+ plates. He “sets” his scapulae prior to each set (skip to about 1:40 to see him do it the first time).
Here is Levrone benching, notice the arch, the retracted scapulae (skip to about 2:10), etc…
Mafi0 your looking at exercise prescription way to ‘scientifically.’
Yes theoretically elbows out may show more EMG activation, but really how relevant is EMG activation to someone trying to gain size? EMG has also shown that incline bench shows no more/ if not less activation in the upper pec than flat bench does. But do you think people will benefit from incline bench? Some will, some won’t.
Back to the whole elbows tucked verse flared and your issue with retraction impingement. Chest activation in a DB bench isnt determined by DB orientation or elbow position as much as it’s determined by the plane of movement. You definitely want to be retracting the scapulars.
I personally prefer to tuck the elbows and keep the DB on a 45deg angle to avoid shoulder impingement like PLATEAU mentioned. This isnt a rotator cuff weakness like you suggested, its bicep tendon impingement due to internal rotation and the natural inverted ‘U’ shape you should be following during the press. The chest does horizontal adduction and shoulder flexion and when you internally rotate the shoulder to produce ‘elbows out’ your destined to jam up your tendons within the joint. TOOOOO many people revert to RC work as a fix and if you ask me it makes it worse.
Basically, don’t look at exercise prescription too scientifically or it may just limit you.