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  1. #1
    Registered User jdoyle650's Avatar
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    Cool traps during bench press (for powerlifting)

    ok i kno there is a difference between the technique for benching in powerlifting and bodybuilding. i am talking about powerlifting here so dont mention anything about bodybuilding.

    i am wondering if I should flex my traps while benching. what do you guys think?
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  2. #2
    Registered User DevoFL's Avatar
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    Originally Posted by jdoyle650 View Post
    ok i kno there is a difference between the technique for benching in powerlifting and bodybuilding. i am talking about powerlifting here so dont mention anything about bodybuilding.

    i am wondering if I should flex my traps while benching. what do you guys think?
    Not sure exactly what you mean. I know using powerlifting form, your traps are tight. Well, in fact, your entire body is tight. Powerlifting turns bench into a full body workout.
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  3. #3
    Registered User jdoyle650's Avatar
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    Originally Posted by DevoFL View Post
    Not sure exactly what you mean. I know using powerlifting form, your traps are tight. Well, in fact, your entire body is tight. Powerlifting turns bench into a full body workout.
    ok... hmmm.. i mean flex them as in push them up toward your neck like you are doing a shrug.
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  4. #4
    all or nothing big blind jay's Avatar
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    Originally Posted by jdoyle650 View Post
    ok... hmmm.. i mean flex them as in push them up toward your neck like you are doing a shrug.
    No expert, but I am going to have to say no. You want to pinch your scapula together or retract them. This action is done by the romboids mainly. bBy contracting your upper traps like as in a shrug you are taking away from the retraction. This dosent go to say that the traps don't play a part in retraction of the scapula.
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    Don't push them up. I've done that before and it doesn't work.
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    Registered User jpitbullv's Avatar
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    Originally Posted by jdoyle650 View Post
    ok i kno there is a difference between the technique for benching in powerlifting and bodybuilding. i am talking about powerlifting here so dont mention anything about bodybuilding.

    i am wondering if I should flex my traps while benching. what do you guys think?
    When I bench I shrug my shoulders up high and drive my neck and traps into the bench. I then expand my lats as much as possible and create lots of tension as I bring the bar down to my chest. Traps tight first, then lats out and neck into the bench creates lots of explosion off the chest.

    in this order:
    A. Traps tight and shrugged
    B. Lats expanded
    C. Bar comes down traps tighting up again and lats deflate some what
    D. Traps release, Lats expand drive bar of the chest fast

    That is as good as I can explain what works for me.
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  7. #7
    Registered User jdoyle650's Avatar
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    wow getting lots of responses, cool.

    my main concern is that i have recently started training with a full arch, while i used to do a small arch and didnt arch as much as I possibly could. since i started doing the full arch during training i have been experiencing a dull pain, around my neck/traps/ shoulders kinda feels like a tendon/bone not really a muscle. thats why im concerned it might be my form
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  8. #8
    Registered User tpfaendt's Avatar
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    like the guy said, pull your scapulas together and down by flexing your lats. you want to create a base under your chest, not under your head. the dull ache will go away once you get used to the form
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