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View Full Version : scapular pinching during bench?



thewicked
09-22-2010, 09:47 AM
Do you squeeze your scapula together and hold it during the setup before your press or just try to squeeze them DURING the press?

AdamBAG
09-22-2010, 10:42 AM
From the start of my setup.

ehopkins932
09-22-2010, 11:20 AM
They should be together when you take it out so you can bring my bar out and down with your lats.

robchris
09-23-2010, 06:12 PM
They should be together when you take it out so you can bring my bar out and down with your lats.

Agreed... From set-up to completion of the lift!

mastermonster
09-23-2010, 09:23 PM
I think pinching the shoulder blades together is the most overlooked factor in shortening the bench press stroke. Mastering that took at least 4 or more inches off mine. At setup I have both shoulder blades pinched together on the bench and maintain that throughout the entire descent and press. It takes very good lat, trap, and rear delt strength to maintain it. It definately takes some time to master it under heavy weight.

theBarzeen
09-24-2010, 10:15 AM
I pinch when I set up, then after I take the weight out and get my big breath I'll let them sink back some more. With shoulders back and a good arch ( or gut ) my press is 3 or 4 inches shorter that if I were to not set up.