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View Full Version : shoulder blades while benching



thewicked
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

thewicked
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!

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

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

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

thewicked
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.

Mark!
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.

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

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

Guido
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.