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csizemore21 private msg quote post Address this user
Even seen how Dave tate is teaching people to set up, instead of bringing retracting and depressing the scap, he says raw benches need to retract the scrap but not depress it, kinda like your flexing your traps without shrugging them, anyone have any experience with this setup?
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csizemore21 private msg quote post Address this user
Ever seen *
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NorIda private msg quote post Address this user
Yes. Your traps retract your scapula, they don't only cause you to shrug like most people think..

And I bench this way.
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csizemore21 private msg quote post Address this user
Do you feel more stable. I was experimenting with it with the bar and noticed how much higher my touch point was when I did it the tate way, which I liked lol
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The Dark
Knight
eknight private msg quote post Address this user
Have always benched this way. Definitely more stable. -3X
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WinnersNeverQuit private msg quote post Address this user
What do people mean when they say depress the scap?
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The Dark
Knight
eknight private msg quote post Address this user
Depressing the scapula is a movement that is basically the opposite of a shrug. I have never heard of anyone being advised to depress the scapula, only retract. In general, I find scapular depression to be an uncomfortable position by itself, never mind when I had 400 pounds on the bar. -3X
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the1 private msg quote post Address this user
i completely bench from my stomach up lol, no hip drive an no pressure on my feet at all.. ive hit 390lb x 1 multiple times easy.. never put on 4 plates yet tho
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The Dark
Knight
eknight private msg quote post Address this user
^^ puss. 😉 -3X
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FiremanSi private msg quote post Address this user
Richard hawthorne teaches this way also as any life should nearly be from a shrugged position.
OHP, SQUAT and Bench.
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csizemore21 private msg quote post Address this user
I've literally always been told to bench with my scapula retracted and down lol. Kinda feel like that may of caused some of my wonky shoulder issue lol
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The Dark
Knight
eknight private msg quote post Address this user
@FiremanSi by "shrugged position," you mean elevated, not depressed, right? -3X
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csizemore21 private msg quote post Address this user
@eknight you did a show in natural bodybuilding correct?
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The Dark
Knight
eknight private msg quote post Address this user
A handful yes. I was a much better strength athlete. -3X
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csizemore21 private msg quote post Address this user
@eknight How/where did you get your posing routine from?
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The Dark
Knight
eknight private msg quote post Address this user
I made it up, just like everyone else I knew. Maybe I'm not following the question? I had another guy who had won a few NPC shows give me some pointers and make sure I had my mandatories down and included, but other than that it was all me. -3X
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csizemore21 private msg quote post Address this user
@eknight that second part was what I was asking, thanks for the info.
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FiremanSi private msg quote post Address this user
@eknight Yes mate shrugged upright position.
I find that position is quite weird as before I heard him say it is always been instructed or read to put ur scaps retracted and down as if in ur back pockets for a que to benching.
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Beans private msg quote post Address this user
I've heard a couple videos online suggesting to depress the scapula, but haven't met many people that do. I find it uncomfortable when benching.
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WinnersNeverQuit private msg quote post Address this user
@eknight Ah, I seem to do that involuntarily,Likewise my scaps are generally depressed whenever I OHP as well. May try simply retracting them next time on bench. If that helps my bench go up I owe you haha, only 5kg increase in the last 18 months.
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FiremanSi private msg quote post Address this user
@WinnersNeverQuit whats ur frequency for benching been like over the last 18months ??
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WinnersNeverQuit private msg quote post Address this user
Minimum 2X weekly, up to 4 X weekly at some points. I've just removed any crap from my routine and gone back to basics. One high volume high intensity day, then shoulder work, then second day a heavy 5,3 or 1 after shoulder work, followed up by high intensity CGPB. Other than that other work now is purely pull or legs. This template has worked for me in the past, got me 130 to 160, so hopefully, will work again.
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FiremanSi private msg quote post Address this user
@WinnersNeverQuit Ye frequency does seem to be key for bench increase.
Bryce lewis advocates 3sec paused bench for increases.
What kind of rep range u using with High intensity cgbp ??
Also do u do all paused work or TNG also?
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WinnersNeverQuit private msg quote post Address this user
Everything's paused. And 3X3-5, when I say intensity I either refer to near failure
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FiremanSi private msg quote post Address this user
@WinnersNeverQuit I get ya yeah, Where are u weakest in the press??
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