Squeezing shoulder blades on bench?

[Nevick]

Hey guys,

Just wondering if anyone had tips in squeezing shoulder blades back on the bench and what does this do. I've been trying to do this but every time I do the push my back just flattens out. Are your shoudler blades suppose to be squeezed like this the whole time through.

thanks guys!

 

[The Hamburgler]

It protects your shoulders and yes they should stay like that (or close to)

Start doing some more rows boy.

 

[sookie]

Squeeze them As hard as you can before you lay on the bench. I notice my shoulder blades become relaxed when I push off the bar. Your suppose to use your Lats to pull the bar off the hooks to keep the tightness

 

[TrentZor]

Grab the bar and imagine your trying to PULL it apart .. this will force your shoulders to come together.. To maximise bench this way u need a get your back stronger.

 

[Bazza20]

Your suppose to use your Lats to pull the bar off the hooks to keep the tightness

Unless your getting a hand off with the bench I can't see how this would work but yeah just try and pinch the should blades together.

 

[The Hamburgler]

It does work provided you can do a pullover with more than you bench lol

 

[trofius]

. Pull the shoulder blades together

It locks your back, places the weight on your shoulders and keeps you tight so you don't flap around. Stay solid chest up ass down.

 

[Sticky]

My set up is

Slide back > set grip > set feet > lift torso off bench > arch > shoulders in > shoulders on bench > wriggle shoulders tighter > arse back to shoulders more to create a bigger, tighter arch > pull bar out.

Looks epic like that, but only takes 5-8 seconds.

Most importantly is your shoulders are IN and DOWN.

 

[KungFooGoo]

^^^^^^^^^^^^^ Word.

 

[pistachio]

I don't think I've ever (consciously) done this before, I'll try it out next time.

Won't this necessarily mean you have a closer grip tho?

 

[The Hamburgler]

How do you figure that?

You're squeezing and pulling your arms out and down.

Imagine doing the movement of a band pull apart not a seated row

Grip is dictated by where you put your hands lol

 

[Sticky]

Are you talking to me hummer?

 

[The Hamburgler]

Nah Moustachio, last post page 1 Stickler

 

[MaxBrenner]

Are you talking to me about a hummer?

On first look of post......

 

[Sticky]

Hahaha

 

[trofius]

My set up is

Slide back > set grip > set feet > lift torso off bench > arch > shoulders in > shoulders on bench > wriggle shoulders tighter > arse back to shoulders more to create a bigger, tighter arch > pull bar out.

Looks epic like that, but only takes 5-8 seconds.

Most importantly is your shoulders are IN and DOWN.

exactally that...

 

[Christian]

I don't think I've ever (consciously) done this before, I'll try it out next time.

Won't this necessarily mean you have a closer grip tho?

Nope not at all.. Your scapula retraction has nothing to do with the position of your arms or humeral head.Pull back and down really tight.. If you cant do this then you are on the road to injury.

 

[ae86]

ive never even tried this, each time i go for benching my shoulder blades actually wrap around the thin bench haha guess il have to try a different approach see how it feels

 

[catastrophic]

I don't think I've ever (consciously) done this before, I'll try it out next time.

Won't this necessarily mean you have a closer grip tho?

Break your set-up in to stages (as above). To this day I always talk my self thru setup like Im a first day noobie.

 

[Nevick]

I was just reading starting strengths book and there was no mention of squeezing shoulder blades back by rippetoe?