scapular position/ROM with benchpress

[powerlifterjay]

xlifter,
Technique makes up a huge percent of your ability to lift. What i said is they way i bench. Its the way many do. But all are slightly different. Your not gonna bench alot if it doesnt feel right. So you just at least try to understand what you need to do and do yoru version of it comfortably. Thos board presses will really make your lockout strong, and keep your shoulders pretty safe. If anything get that board press high as hell and with a tight shirt and maybe some speed work you could bench in meets with less pain. Trust me bro there are guys with as much pain and more that get it done. If you seen how many times a week i ice my shoulder and the pills and rotator work you would see your not alone. Good luck bro.

 

[Arioch]

Another recommendation would be one of the Kelso shrugs. Simply use a chest supported t-bar row, load it up, and shrug straight back instead of up. This helps activate traps 3 and 4, the rhomboids, levator scapulae, etc. If you do not have a CS t-bar, you can use an incline bench, lay face down on it (yes, you will look stupid), and shrug a barbell, although the angle is a little different.

Track down the book The Kelso Shrug System, by Paul Kelso. I believe it is out of print, but a web search should turn it up from a used source. Found one a couple of months ago for someone else.