View Full Version : Coaxing my upper back in bench form.

Clifford Gillmore
01-27-2007, 06:30 PM
I know the bench form down pat, I keep my legs tucked - I've got an arch starting to imerge, I know I'm supposed to pull my shoulder blades together and squeeze my lats together while keeping my traps tight (but not as tight as to pull it towards my face).

However, I sit on the bench and I get my feet ready, I get an arch going and... I cannot seem to apply the rest! So I just 'rip the bar apart?' and I'm pretty much sorted, or I'm missing somthing else?

If anyone could chime in here, it would be greatly appreciated!

01-27-2007, 07:20 PM
Are you concentrating on turning your elbows in upon lowering the bar?

Clifford Gillmore
01-27-2007, 08:26 PM
Yes, I keep my elbows tucked until I touch, then about 1/3 of the way through the push my elbows flare out unless I completely focus on keeping them tucked.

01-27-2007, 08:34 PM
What I do is after I get my feet placed right and everything else good I 'row' myself up to the bar and thats when I really lock the shoulders in.
Just set up like usual next time but when youre about to get a lift off grab the bar and lift your upper body towards it, just enough to pull the upper back all tight. Its also the last part of my phyce up.