Press Exercise Form Question

[OatmealFitness]

I am biting the bullet now and switching from the bodybuilding bench press technique to the powerlifting. First I will make this note, knowing it may make some laugh, the first and only weightlifting book I have owned and used until recently has been Arnold's Bodybuilding Encyclopedia. Led me to some great gains at first in high school and kept me in good enough shape through college. I am now getting serious about weight lifting and definately want to prevent injuries and improve all around. So this is the reason for the switch to the powerlifting style and buying a lot more books. But ok to the questions. First when getting in position, retract the scapulas and tighten the back, but am I concentrating on keeping my shoulder/traps tight and up like I am doing a shrug or low or just normal? When doing DB bench presses should I follow the same guidelines and also keep my elbows moreso tucked into my body? Also as far as any shoulder or overhead press exercises, am I supposed to keep my scapulas retracted, back and tight? And what about different shoulder raise exercises? I am focusing on fixing some posture problems with my shoulders at the moment and just want to hammer out my form. I appreciate any advice or useful links or resources. If anyone one knows of a book or site that goes into more extensive detail about the proper form of lifts than most exercise books or videos I would greatly appreciate that.

[Frank.S]

Originally Posted by OatmealFitness

I am biting the bullet now and switching from the bodybuilding bench press technique to the powerlifting. First I will make this note, knowing it may make some laugh, the first and only weightlifting book I have owned and used until recently has been Arnold's Bodybuilding Encyclopedia. Led me to some great gains at first in high school and kept me in good enough shape through college. I am now getting serious about weight lifting and definately want to prevent injuries and improve all around. So this is the reason for the switch to the powerlifting style and buying a lot more books. But ok to the questions. First when getting in position, retract the scapulas and tighten the back, but am I concentrating on keeping my shoulder/traps tight and up like I am doing a shrug or low or just normal? When doing DB bench presses should I follow the same guidelines and also keep my elbows moreso tucked into my body? Also as far as any shoulder or overhead press exercises, am I supposed to keep my scapulas retracted, back and tight? And what about different shoulder raise exercises? I am focusing on fixing some posture problems with my shoulders at the moment and just want to hammer out my form. I appreciate any advice or useful links or resources. If anyone one knows of a book or site that goes into more extensive detail about the proper form of lifts than most exercise books or videos I would greatly appreciate that.

Some things:

- You want to retract the scapula and then push it down, not up. The opposite of a shrug.
- DB presses do what feels natural. Usually around a 45 degree angle to the body works well for most. Elbows not fully flared, and not a neutral grip either.

On thing you will want to keep in mind is the whole "powerlifers tuck" when they press is way overblown. The people who first started saying this online (ie Wendler, Tate etc) where talking about using a bench press shirt which changes everything.

You do want to tuck your elbows, but if you are tucking to the point that the bar is touching your abs, you are tucking way to far and putting alot more stress on your shoulders then needed. A good angle is usually around 45 degrees, not fully tucked and not fully out.

check out this link:
Powerlifting Bench

and make sure to watch the movie in the article posted. Very good explanation of the powerlifting style bench.

[LisaS]

Originally Posted by OatmealFitness

Also as far as any shoulder or overhead press exercises, am I supposed to keep my scapulas retracted, back and tight? And what about different shoulder raise exercises? I am focusing on fixing some posture problems with my shoulders at the moment and just want to hammer out my form. I appreciate any advice or useful links or resources. If anyone one knows of a book or site that goes into more extensive detail about the proper form of lifts than most exercise books or videos I would greatly appreciate that.

Starting Strength by Rippetoe is a thorough discussion of the major lifts (Bench, Squat, Deadlift, Press (overhead) and Power Clean). He does not teach competition bench finepoints though and acknowledges that he does not. But you might benefit from the written descriptions and pictures of the others, including the shoulder press. He also has some vids that are collected here: Rippetoe Press