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  1. #1
    Registered User Anaar's Avatar
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    Can't keep shoulder blades pinched during a bench set

    The first two reps of any set feel very good, since my shoulders are thrown back. However, I find that as I get to the third rep and beyond, it is very hard for me to maintain this position. My shoulders loosen up and then the last few reps feel much harder.

    Any advice on how to fix this problem?
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  2. #2
    Registered User Arte_Suave's Avatar
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    Using lower weights?
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  3. #3
    Prepare Perform Prevail /JV/'s Avatar
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    Originally Posted by Anaar View Post
    The first two reps of any set feel very good, since my shoulders are thrown back. However, I find that as I get to the third rep and beyond, it is very hard for me to maintain this position. My shoulders loosen up and then the last few reps feel much harder.

    Any advice on how to fix this problem?
    Maybe you're lifting your shoulders off the bench at the top of your press. What happens if you keep your shoulders pinched back throughout the movement? Still push up all the way, but keep those shoulders on the bench.
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  4. #4
    Registered User itzfrank's Avatar
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    I have the same problem. The only answer has been doing exercises that make each pec work on it's own. Example: DB exercises or hammer strength iso's. You just have to experiment with the weights and only do an amount that you can keep both shoulders down. Make sure you squeeze your chest at the top. ALSO, i'm sure you have symmetrical issues as well. Try doing decline flies. they're helping me.

    It sucks, but i've had to personally drop 20lbs off my db presses to help my lagging half catch up. GOOD LUCK!
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  5. #5
    Purveyor of Press-ups. GGHT's Avatar
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    Bump this I was going to start a thread. That's what I found today, first three reps they were tight after that they just loosened, in fact my upper back did generally.

    Think I just need a stronger upper back, as I have been ok before and at heavier weights.
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  6. #6
    Registered User powerlifter70's Avatar
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    You need to work on your rear delt strength and concentrate on keep them squeezed together.
    Best lifts done at a powerlifting meet:
    Raw Bench 523
    Bench Press 673 (single ply titan f6)
    Raw Deadlift 650
    Deadlift 702 (single ply Inzer MaxDL)
    Squat 680 (single ply Inzer Hardcore)
    Federation: WABDL

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  7. #7
    Purveyor of Press-ups. GGHT's Avatar
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    Originally Posted by powerlifter70 View Post
    You need to work on your rear delt strength and concentrate on keep them squeezed together.
    Cheers man, appreciated!
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  8. #8
    Registered User powerlifter70's Avatar
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    Originally Posted by GGHT View Post
    Cheers man, appreciated!
    Even with training your rear delts, keeping them together for multiple reps is tough. If they come apart, lock out, squeeze them and continue.
    Last edited by powerlifter70; 06-27-2008 at 11:13 PM.
    Best lifts done at a powerlifting meet:
    Raw Bench 523
    Bench Press 673 (single ply titan f6)
    Raw Deadlift 650
    Deadlift 702 (single ply Inzer MaxDL)
    Squat 680 (single ply Inzer Hardcore)
    Federation: WABDL

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  9. #9
    believe in yourself! Flex_Kavana's Avatar
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    If you can keep your shoulders planted is it necessary to pinch your shoulder blades? Basically do you have to?
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  10. #10
    Registered User bender23's Avatar
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    You can force them together with a bench shirt. It keeps everything tight. It will most likely get you stronger as well since it gives that extra push at the bottom. I like them for building muscle but it can take away the work your stabilizer muscles do during the excercise.
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  11. #11
    Registered User bender23's Avatar
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    Mike
    If you dont pinch the blades together you are using alot of shoulder in the press. It will cause lower weight to be pushed and could also cause shoulder damage.
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  12. #12
    believe in yourself! Flex_Kavana's Avatar
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    ok, pinch them as i unrack the weight right
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