a quick Bench Press question

[skinnyguy39]

I'm about to celebrate my first year of progress January 12. After being with my trainer for a year, I'm looking forward to applying this new knowledge to make this another year of great gains.

My problem is the bench press. My trainer wasn't sure why this was happening to me and I've watch bench press videos and still I think I'm doing something wrong.

After chest day, I'm always sore in all of my chest so I know I'm getting a good chest workout...however, my traps are always sore. When I bench press, I can feel my traps straining. I've tried to focus on whether the bar is to high, to low, hands farther apart, closer together, etc. What could it be? Is it possible that after a year my traps are still weak and somehow are affected by my lift or perhaps I'm still doing this lift wrong?

Anyone got any ideas?

[-=FLEX=-]

As most of you know I'm about to celebrate my first year of progress January 12.

Join Date: Nov 2012
Posts: 33


notsureifsrs.jpg

[Brackneyc]

As most of you know I'm about to celebrate my first year of progress January 12. After being with my trainer for a year, I'm looking forward to applying this new knowledge to make this another year of great gains.

My problem is the bench press. My trainer wasn't sure why this was happening to me and I've watch bench press videos and still I think I'm doing something wrong.

After chest day, I'm always sore in all of my chest so I know I'm getting a good chest workout...however, my traps are always sore. When I bench press, I can feel my traps straining. I've tried to focus on whether the bar is to high, to low, hands farther apart, closer together, etc. What could it be? Is it possible that after a year my traps are still weak and somehow are affected by my lift or perhaps I'm still doing this lift wrong?

Anyone got any ideas?

Define "most."

[akls96]

Without seeing a video of your form, my guess is your form. Get a new trainer. Who knows what else he/she's letting you get away with.

[Joe106]

My best guess is your prob pushing your shoulders forward while you bench instead of keeping them back, and also prob pushing with your neck, which makes you think your traps are sore, when in reality your neck is strained. Do you keep you shoulder blades pinched behind you?

Also who the phuck is your personal trainer? Some random schmo from your ******** friends list??

[Goldenbar]

Joe106 quite correct

pushing with shoulders and lifting head most propably.
when you lay flat on your back put your hands on the bar, shoulder width, but before you lift it off the rack push your shoulder blades towards each other and close your elbows closer to your sides.
you must actualy feel the push with your chest (concentrate on that part when pushing the bar up and keep the head still on the bench). Go lighter to get form right first.

[DesertDude11]

Have you tried using Dumbbells? They are not as restrictive on your natural range of motion. Plus, they are easier on your shoulders.

[skinnyguy39]

My best guess is your prob pushing your shoulders forward while you bench instead of keeping them back, and also prob pushing with your neck, which makes you think your traps are sore, when in reality your neck is strained. Do you keep you shoulder blades pinched behind you?

Also who the phuck is your personal trainer? Some random schmo from your ******** friends list??

Joe106, You are right...when I bench, I believe I am pushing my shoulders forward instead of keeping them back. My shoulders do not stay pinched but rather come forward at the top of the lift.

Also, my arms are long and lanky, my elbow tend to bow out a bit as well when benching.

Thanks for the input. I'll try to get a video up soon, too.

[Joe106]

Joe106, You are right...when I bench, I believe I am pushing my shoulders forward instead of keeping them back. My shoulders do not stay pinched but rather come forward at the top of the lift.

Also, my arms are long and lanky, my elbow tend to bow out a bit as well when benching.

Thanks for the input. I'll try to get a video up soon, too.

Glad I could help. squeeze your shoulder blades back and towards each other, basically trying to make them touch, you'll notice your chest puff out more, which means your in the right position. And like Goldenbar said, don't let your elbows flare out. Watch Scott Herman's barbell bench tutorial on youtube, he explains form pretty well.

Also I hope you weren't paying that trainer a lot of money, because that is one of the most basic things a trainer should know about benching. He might give you great motivation, but if he doesn't know what he is doing I wouldn't take anymore of his advice.

Good luck, lookin forward to video

[MrNismo]

As others have said, sounds like you are not keeping your shoulders and back locked in properly.

You might try these out and see how 'strong' you are at them. My upper back and scapulae were a big weakness for me a couple years back and I've had to work hard to try to strengthen them to get rid of shoulder pain while benching, squatting and deadlifting.

Just do a few sets before every chest and back workout and you'll get better at them in no time. There is also a very similar move that works the up/down direction of the scapulae by hanging from a pullup bar and moving up and down without bending your elbows.

[David Wiggins]

Glad I could help. squeeze your shoulder blades back and towards each other, basically trying to make them touch, you'll notice your chest puff out more, which means your in the right position. And like Goldenbar said, don't let your elbows flare out. Watch Scott Herman's barbell bench tutorial on youtube, he explains form pretty well.

Also I hope you weren't paying that trainer a lot of money, because that is one of the most basic things a trainer should know about benching. He might give you great motivation, but if he doesn't know what he is doing I wouldn't take anymore of his advice.

Good luck, lookin forward to video

This x2. Good suggestions.

BUT, trap soreness DOES NOT mean you are doing it wrong. My traps get sore every HEAVY bench session. You should be squeezing them and the rhomboids hard enough for stimulation.

[BalhamBeast]

One important thing is when you set up for bench. As previous posters said, you need to keep your shoulderblades squeezed together. However, many people lose this as soon as they reach up to unrack the bar. Make sure the pins are not so high that you have to reach too high, which will force your shoulderblades to come apart. If in doubt, have someone hand off to you.

[Smelly bull]

Glad I could help. squeeze your shoulder blades back and towards each other, basically trying to make them touch, you'll notice your chest puff out more, which means your in the right position. And like Goldenbar said, don't let your elbows flare out. Watch Scott Herman's barbell bench tutorial on youtube, he explains form pretty well.

Also I hope you weren't paying that trainer a lot of money, because that is one of the most basic things a trainer should know about benching. He might give you great motivation, but if he doesn't know what he is doing I wouldn't take anymore of his advice.

Good luck, lookin forward to video

This x2. Good suggestions.

BUT, trap soreness DOES NOT mean you are doing it wrong. My traps get sore every HEAVY bench session. You should be squeezing them and the rhomboids hard enough for stimulation.

One important thing is when you set up for bench. As previous posters said, you need to keep your shoulderblades squeezed together. However, many people lose this as soon as they reach up to unrack the bar. Make sure the pins are not so high that you have to reach too high, which will force your shoulderblades to come apart. If in doubt, have someone hand off to you.

All three are giving great advice, except for Wiggins....he is a poser.

After a heavy bench session my chest, shoulders, tris, back, and "core" are all stiff and sore.

[Corbi]

Define "most."

OP and possibly his mom.

[skinnyguy39]

One important thing is when you set up for bench. As previous posters said, you need to keep your shoulderblades squeezed together. However, many people lose this as soon as they reach up to unrack the bar. Make sure the pins are not so high that you have to reach too high, which will force your shoulderblades to come apart. If in doubt, have someone hand off to you.

I think this may be part of the issue as well! Thanks for sharing!