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Bench press lockout upper back problems

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Gentleman
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« on: January 22, 2012, 07:13:22 AM »
Hey all! Whenever I do bench press I have a really hard time keeping my upper back tight when I lockout. I do the powerlifting type of bench press, arched back, drive your feets into the ground, keep your whole body tight. I make sure to dig my trapezius into the bench but the tightness keeps on getting away, what should, or can I do about this?
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MercNil
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    « Reply #1 on: January 22, 2012, 07:17:12 AM »
    simply imagine yourself pushing yourself away from the bar. Don't imagine that you're pushing it away from you.  Smiley  That's what I do, and my back sticks to the bench like cement without a problem. (this is besides being tight etc.). Smiley

    If you do it this way, it's like your driving your back to the bench and it does not move. Azn
    « Last Edit: January 22, 2012, 07:19:58 AM by MercNil » Logged
    Gentleman
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    « Reply #2 on: January 22, 2012, 11:07:21 AM »
    Mhm... worth a shot. Thanks Merc! Smiley
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    MercNil
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    « Reply #3 on: January 22, 2012, 11:15:53 AM »
    Quote from: Gentleman on January 22, 2012, 11:07:21 AM
    Mhm... worth a shot. Thanks Merc! Smiley

    You're welcome.  Try it first with just the bar; so you'll get the feel.  Try it now. :3 Hehehe
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    Gentleman
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    « Reply #4 on: January 22, 2012, 11:39:12 AM »
    My bench is wednesday, I'll give it a try then. Wink

    You got a progress diary by the way?
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    MercNil
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    « Reply #5 on: January 22, 2012, 11:41:25 AM »
    Quote from: Gentleman on January 22, 2012, 11:39:12 AM
    My bench is wednesday, I'll give it a try then. Wink

    You got a progress diary by the way?

    Yes, it filled with rants though. Tongue  sharks and novices <--
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    RedVex
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    « Reply #6 on: January 22, 2012, 02:24:38 PM »
    also in addition to MercNil's advice I want to add, that you should try to row the bar down to your chest, not lower it because its heavy. If you get what I mean. This way you activate your back even better and you become very tight at the bottom of the lift.
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