DB bench press technique

Home Transformation January 2022 Forums Anything Else DB bench press technique

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  • #82553
    Cosby Yeung
    Participant

    When performing bench pressing, it is recommended by Joe to let the shoulder blade move naturally into retraction (like trowing motion) during the eccentric phase and protract the scapula during the concentric phase. This makes perfect sense in terms of natural movement/ functional anatomy of the body.

    I changed to bench pressing this way and found out that my muscle imbalances (more internal rotation and elevated on left scapula) is actually causing this to be very difficult, and have to lower the load by >50% in order for the infraspinatus, teres minor and even teres major to work at max load during the lowest part of the movement.

    My question is should I keep training to use the rotators and teres major, serratus anterior during press movement, or keep the shoulder blade depressed and retracted during both eccentric and concentric phase of the pressing which gives me more stability and symmetrical path for both arms/ shoulders due to the prohibited scapula movement, and focus on training it on back days or rest day as corrective exercise?

    Or even just do activation exercise and train normally as I should, letting the arm go where it goes naturally and the imbalances will recalibrate as I activate the muscle and they will catch up eventually? Thanks!!!

    #82734
    BryceBahm
    Participant
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