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  1. #1
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    Pinching shoulder blades together

    What are the benefits for pinching shoulder blades together during bench presses or pull-ups?
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    I don't know if I would describe it as 'pinching' your traps together so much as keeping them pulled down. I've learned that by doing this you appropriately target the chest or back muscles without placing more emphasis on the front delts or biceps.
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    shoulder blades together

    on a bench press blades together not a good idea causes you to lift back off bench and place more stress on shoulders thats not the muscle your working on bench should be chest and slight shoulders no back...
    now for a back wrokout you want to try and pull your shoulder blades together so you can get deeper into the middle back and for a full sweep of the lat it also helps to push your chest out so you are getting as much range of the muscle that you are working
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    Pinching your blades together during a pullup helps to target your back muscles more instead of just letting your biceps do all the work.

    Pinching your shoulder blades back during a bench IS good for you and is the proper way to bench, lol. This is evident when you watch powerlifting videos, you need your feet planted on the ground, a good back arch, your shoulders pinched and your chin tucked into your chest for a good setup. Despite some mis information benching does involve your back a little, specifically your lats, mine are always sore after I bench. Benching is more for shoulders and tris though. Pinching your blades together creates somewhat of a spring effect when the bar comes down to your chest and allows for your shoulders to be in good position to get the bar up. So many people just sit down and bench but there is a lot more to it.
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    Pinching your shoulder blades together slightly, but not enough that anyone could tell your doing it, while bench pressing creates a stable(r) base so you are able to lower the bar closer to you and push the bar back up from a lower start.
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    Originally Posted by drive805 View Post
    on a bench press blades together not a good idea causes you to lift back off bench and place more stress on shoulders thats not the muscle your working on bench should be chest and slight shoulders no back...
    now for a back wrokout you want to try and pull your shoulder blades together so you can get deeper into the middle back and for a full sweep of the lat it also helps to push your chest out so you are getting as much range of the muscle that you are working
    Actually yes you are suppose to pinch your shoulder blades together to bench properly. Your scapula should be adducted-this along with contracting your upper back muscles will help you get into a chest up position with your ribcage up.

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