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Forum Β» Legit or bro science? Bench press form (video, tldr included)
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Thread: Legit or bro science? Bench press form (video, tldr included)

post 1643726703 07-27-2021, 03:44 PM
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Legit or bro science? Bench press form (video, tldr included)



tldw: scapula together and down locks shoulders and limits RoM, makes sense for powerlifters but not for the regular lifters.

thoughts?
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post 1643727813 07-27-2021, 03:59 PM
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does misc even lift?
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post 1643728023 07-27-2021, 04:02 PM
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Always kept a neutral back it's how I was taught, only ones I seen flarring the rib are women
post 1643728093 07-27-2021, 04:03 PM
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Originally Posted By GooBaaa⏩
Always kept a neutral back it's how I was taught, only ones I seen flarring the rib are women
And every powerlifter that ever existed?
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post 1643728233 07-27-2021, 04:04 PM
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for bodybuilding purposes you want scapular retraction into protraction

if you are keeping your scapula fixed you're using more deltoid, when you protract and retract your scapular you are putting more load on the pectorals and doing a better RoM with pectoral involvement VS switching from delt to pectoral.

Powerlifting is about incorporating as many muslces as possible so a locked scapula allows you to use a lot of delt and some lat to press the weight.
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post 1643728293 07-27-2021, 04:04 PM
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Originally Posted By steeler505⏩
And every powerlifter that ever existed?
I don't watch powerlifters so I wouldn't know


The exaggerated rib flair I see is usually on females and it's hurts my body looking at it srs
post 1643728403 07-27-2021, 04:06 PM
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Yeah you summed it up, that form is designed to basically make the one rep as easy as possible.

If your goal is general muscle development and not competitive lifting, then you'd prefer a full range of motion.

Figure that's the logical conclusion of turning lifting into a competitive sport, the competitors will do everything they can to get an advantage.

Not a bad thing or a good thing, but it is pretty interesting.
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post 1643728533 07-27-2021, 04:08 PM
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Originally Posted By Jestbrah⏩
for bodybuilding purposes you want scapular retraction into protraction

if you are keeping your scapula fixed you're using more deltoid, when you protract and retract your scapular you are putting more load on the pectorals and doing a better RoM with pectoral involvement VS switching from delt to pectoral.

Powerlifting is about incorporating as many muslces as possible so a locked scapula allows you to use a lot of delt and some lat to press the weight.
So you agree with him? What about pushing scap downwards?

Originally Posted By GooBaaa⏩
I don't watch powerlifters so I wouldn't know


The exaggerated rib flair I see is usually on females and it's hurts my body looking at it srs
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post 1643728653 07-27-2021, 04:09 PM
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a lot of blabla so tldr/tldw. until there are studies comparing both techniques on hypertrophy vs strength use the one you're the best at, you'll still make gains
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post 1643728793 07-27-2021, 04:11 PM
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Originally Posted By CeBKa⏩
a lot of blabla so tldr/tldw. until there are studies comparing both techniques on hypertrophy vs strength use the one you're the best at, you'll still make gains
but who was time stamps

in any case, for me it's more about injury. The PL approach strains my shoulders a lot

edit: i think many hear the tight shoulder/core for support argument and have gone with that. Beginning to rethink that though and came across this video
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post 1643728813 07-27-2021, 04:12 PM
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Originally Posted By steeler505⏩
So you agree with him? What about pushing scap downwards?





yes I would agree from a powerlifting standpoint scapula back and downward would be most mechanically advantageous. The whole principle people are taught of "pretend you are bending the bar" is actually just a terrible cue to push your scapula down and back.

but you said your issue is shoulder injury/pain, so i wouldnt do that because the main advantage there is front delt involvement(as well as lat)
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post 1643728883 07-27-2021, 04:12 PM
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I saw very marginal gains after the weight passed 185. Got my bench to mid 200s but the gains between the 60 some odd pounds between there and a plate and a half were negligent so I scrapped it entirely. Now just do incline DB and dips/flyes.
post 1643728893 07-27-2021, 04:13 PM
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no idea, doubt it matters overmuch, but i'm miscing in my home gym down and just tried it with incline bench (usually keep shoulder blades tight) and it was definitely easier, for what that's worth.
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post 1643729033 07-27-2021, 04:15 PM
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Originally Posted By steeler505⏩
but who was time stamps

in any case, for me it's more about injury. The PL approach strains my shoulders a lot
so don't use the PL approach and do what works best for you. everyone has a different build/technique on big lifts, there is no one size fits all.

progressive overload + adequate volume and intensity = hypertrophy city

if you're able to progress in these variables (w/o injuries) with your technique then you're doing it right
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post 1643729063 07-27-2021, 04:15 PM
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Originally Posted By Archangel_Lost⏩
no idea, doubt it matters overmuch, but i'm miscing in my home gym down and just tried it with incline bench (usually keep shoulder blades tight) and it was definitely easier, for what that's worth.
Tried to bench today, but the shoulder pinch was insane with either technique. Hopped over and did db press instead, minimized arch and didn't lock shoulders. Pec activation felt far bettter
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post 1643729373 07-27-2021, 04:19 PM
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post 1643729633 07-27-2021, 04:23 PM
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you could squeeze a bit more ROM keeping your shoulders protracted, is it worth it? maybe maybe not

however keeping them down and retracted provides a more stable base to bench off of, take from that what you will. doesn't need to be perfect and you don't have to press them down to the point your scapula touch, you don't need to actively arch either, it should come natural with your shoulde position. me personally every time i get shoulder problems and nasty impingements is when I protract on the barbell bench press, it's even worse for me on incline. at least IMO I think it's the safest position for your shoulders to be in, at least for a lot of people.

that's why I do dumbbell presses if I want more ROM, you are more free to move the weight in a position that is more comfortable to your shoulders.
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post 1643731413 07-27-2021, 04:48 PM
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Originally Posted By sooby⏩
you could squeeze a bit more ROM keeping your shoulders protracted, is it worth it? maybe maybe not

however keeping them down and retracted provides a more stable base to bench off of, take from that what you will. doesn't need to be perfect and you don't have to press them down to the point your scapula touch, you don't need to actively arch either, it should come natural with your shoulde position. me personally every time i get shoulder problems and nasty impingements is when I protract on the barbell bench press, it's even worse for me on incline. at least IMO I think it's the safest position for your shoulders to be in, at least for a lot of people.

that's why I do dumbbell presses if I want more ROM, you are more free to move the weight in a position that is more comfortable to your shoulders.
I don't think the point is more/less ROM but more Active RoM of specifically the pectorals ans isolating the load so that it is placed on the pectorals and not spread throughout the pecs, delts, triceps, and lats.

If I am doing chest day, and I need a bigger chest, and my front delts are big enough, my goal is going to be to get the most stimulus from an Active RoM for my pecs. So picking a form in which that is better achieved in bodybuilding or aesthetics is more important than having a more stable position for pressing.
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post 1643733933 07-27-2021, 05:21 PM
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Originally Posted By Jestbrah⏩
I don't think the point is more/less ROM but more Active RoM of specifically the pectorals ans isolating the load so that it is placed on the pectorals and not spread throughout the pecs, delts, triceps, and lats.

If I am doing chest day, and I need a bigger chest, and my front delts are big enough, my goal is going to be to get the most stimulus from an Active RoM for my pecs. So picking a form in which that is better achieved in bodybuilding or aesthetics is more important than having a more stable position for pressing.
yes you want more active ROM. imo its the opposite tho. when people protract their shoulders they tend to round their back naturally, and this doesn't really target your chest and puts more of the load on your shoulders. in a powerlifting bench you really aren't using your shoulders to lift. specifically the anterior delts it stays in an isometric position and is only really there for stability purposes. if shoulders truly aided that much in the bench press they would be doing stuff shoulder specific stuff like OHP, dumbbell shoulder pressing is about the most you'll see them do, but not for bench gains. and OHP doesn't do jack chit for increasing your bench press. if you are actively trying to protract to your limits at that point you aren't really using your chest anymore and it's just wasted ROM on something that wouldn't do anything for you. yes you might get some more rom on the pecs by actively protracting as they are attached/move together, but there's limits to it and rom for the sake of rom is just dumb. keeping the shoulders retracted during the bench has nothing to do with "using more shoulders" on the bench for powerlifting purposes, it's to keep stability, tightness and by extension reduce ROM and allow yourself to generate the most amount of power. legit the reason I think why people complain about shoulder pain on the bench press is that they protract too hard on it. if you want to maximize active rom imo dumbbell bench is the way to go because you are more free to move in a position that keeps your shoulders safer/comfortable. like i said you don't have to bench like a powerlifter at all whatsoever and some protraction is fine but protraction just for the sake of it and "over-pressing" where the shoulders are all over the place isn't good.
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