View Full Version : shoulder blades while benching

03-29-2010, 01:36 PM
keep them as tightly squeezed together as possible or just shoved hard into the bench?

Lones Green
03-29-2010, 01:45 PM
Both! Squeeze them as hard as you can and try to bend the bar. At the same time, think about trying to push yourself away from the bar

03-29-2010, 01:48 PM
okay that's another thing I wasn't doing...I kept my back tight and squeezed hard on the way down along with pushing myself away from it but never squeezed my blades together

Lones Green
03-29-2010, 02:41 PM
It should help you a ton!

03-29-2010, 03:01 PM
Squeeze back and down.

03-29-2010, 07:31 PM
Squeeze back and down.

Agreed... You should be really uncomfortable once you're set-up correctly.

03-29-2010, 11:39 PM
did it today...bar path was much more consistent and added 10lbs to my bench. Takes some getting used to though because it ends up becoming damn near all triceps.

03-30-2010, 01:56 AM
Each little tweak I make to my bench feels odd but helps a ton. I've got to focus more on my back during benching.

03-30-2010, 05:22 AM
The more uncomfortably tight you are on the bench, the stronger you'll be.

03-30-2010, 07:09 AM
agreed....... the tighter everything is the better base you'll have to push from

03-30-2010, 07:48 AM
Yes. Squeeze them together. My scapulae are always sore the couple days after I bench because of it, but it does help me stay stable.