PL style bench press form question

capo180

Well-known member
Just trying to get started on a powerlifting type of routine after sticking to more bodybuilding type work for the past 2-3 years. Just for now trying to learn the powerlifting squat and bench form.. I have watching multiple videos on youtube about bench pressing and have seen a couple things that contradict each other. Mainly in set-up of the bench. Obviously arch is important and having a grip beyond shoulder width. But what I've came across is both instruction to 1 put the weight back on the traps and lock the shoulders blades back and down, or to 2 shrug the traps up and lock the shoulders back. I just want to get opinions on which would be better for someone who is looking to powerlift without gear? Thanks.
 
have u read this article? maybe itll blow some time till rodja makes his way in here

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Find Matt Wenning's 'so you think you can bench' series on you tube. You can also find them on the EFS site...
 
Yeah I've watched the series. I was just trying to find the difference between what he is saying (weight back on the traps) and what another video was saying with the traps shrugged. It's titled bench press on YouTube and was posted by TestosteroneNation.
 
capo180 said:
Yeah I've watched the series. I was just trying to find the difference between what he is saying (weight back on the traps) and what another video was saying with the traps shrugged. It's titled bench press on YouTube and was posted by TestosteroneNation.
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Both are saying essentially the same thing. Think if it this way: if your traps weren't tight (shrugged) would you be able to put your weight back on them?

And don't forget the importance of your lats in the bench also...
 
Ohh okay just a difference in wording then? It had me quite confused. Thanks for clearing that up.
 
CT from T-nation has a few articles recommending that you keep traps in a shrugged up position during bench press. Here is a youtube video of him recommending it, is this unhealthy for shoulders?
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Yes, don't do what CT says. That advice was beyond stupid, and in another T-Nation article by a different article he backpedaled on that comment.
 
I figured as much. I remember reading it and trying it out in my Pre-impingement days and then thinking it was an insane proposition afterwards.
 
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