Shoulder Positioning in the Bench Press

Shoulder blades, bar path, elbow positioning - we're covering it all in this week's video! Find out how the proper shoulder positioning brings it all together in the bench press.
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[@zaziro]

Exactly this retraction and depression fuck up my shoulder in long-term 👎

[@snorlaxcom]

Looking into that statement I would have called you crazy and say you have poor technique, but in the past week I'm seeing Duffin's gym and benching coaches advocate only maximal retraction when on the chest and then going into protraction on the concentric. Also, the jamming of the lats has traditionally been overqued.

[@juansamudio1171]

I don’t think it was the scapular retraction and depression I feel like it was your poor mobility and lack of stability for your shoulders in that movement. Usually when people always bench in one path they lose mobility because they build overdeveloped muscles which is why I find it crucial to have really good mobility of shoulders and own that part of the movement which means to have control without being uncomfortable

[@michelsaba7010]

This was a very quick and efficient lesson. Thank you both

[@coolme7437]

Dog: Fuck'em let's concentrate on the BONE😂

[@oliverbieri7300]

brilliant content😍

[@JohnWick-rc9qq]

Currently working on this. Doing it right almost feels like cheating as I'm used to doing the longer (wronger) movement. Good vid.

[@atlantabarbell8295]

Thanks for watching John! Always nice when correct feels easier. Happy benching!

[@jdd1955]

great video guys!

[@atlantabarbell8295]

Thanks for watching!

[@bencatt5966]

I’m struggling to hold my shoulders in place while pushing the bench

[@JoshuaRusso]

Really struggling with this. How much difference does the grippy-ness of the bench surface make? I feel like I'm trying to trap my shoulder blades in position with the bench and slipping out, are you saying it requires active retraction/depression the whole time?

[@atlantabarbell8295]

Bench adhesiveness is important, however it does require active retraction/depression the whole time. The shoulders in the bench are not something that you can "set & forget" you'll have to keep squeezing them the whole time. If the bench is slippery it can certainly make that harder to do, but it's most important that you maintain those contractions actively while you're benching. Thanks for watching!

[@JoshuaRusso]

@@atlantabarbell8295 Awesome, will work on it, thanks!