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Anthrax said:Your help will be greatly appreciated here
BadboyAl said:When I started benching again not to long ago I read up on bench form/techique and now I make a tight arch(try to bring your shoulders back to your ass), then I sqweeze my shoulder blades togther and lock myself into that postion on the bench...
Anthrax said:Is it what people mean by shoulders blades retracted and down ?
Quadsweep's Sister said:In a way, yes. You get a lot of power by using your lat muscles to bench. Pulling the shoulder blades together as you set yourself up to press allows you to use the back muscles for the push. You may see some PL's lift themselves off the bench by pulling on the bar above them during set up. They are pulling their shoulder blades together and setting themselves back down. You set your arch and shoulder blades together as you set your feet so as to "lock-in" to the position. That way you are set and can take a big breath before the lift off and keep tight for the press. Hope that helps. My meet is in two weeks, hope to do something good there.
Take care.
Anthrax said:I pull the shoulders blades together and firmly on the bench but not "toward my butt"
Good luck for your meet!
and don't forget the photos
Anthrax said:I pull the shoulders blades together and firmly on the bench but not "toward my butt"
QUOTE]
Quadsweeper Sister -Good luck in your meet !!!
Anthrax, you do both, you pull your blades together, and while there together you arch your back bringing your shoulder blades down to your ass (this creates a very large arch in your back) The form should almost be uncomfortable. You should be very tight. Your feet should also be placed flat on the floor toes pointed outward slightly.
This tight position really helps prevent injury I believe, and mainly it brings your chest up closer to the bar alwaying you to lift more. (shortens range of motion).
There was a good article that explains bench press techique from Elitefitness, cant seem to find it....