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Shoulder Joints - Skinny chests Anonymous
I'm making strides in my bench press with 5X5, but I am having pain inside my shoulder joints.

Now proper bench form is often said to bring the bar to the chest, but if my chest is small, that means bringing the bar down farther than the average chest by at least an inch or two.

Should I just stop when my elbows are level with the bench (upper arms parallel to the ground), or should I keep bringing the bar to my teeny chest and live with the joint pain till it goes away?
>> Anonymous
To clarify, the pain is not while I'm benching, but just in general all day. Sucks, because I have not yet gotten my pec muscles sore...my triceps are still trying to catch up.
>> Anonymous
First thing is to stop doing heavier weights if youre not comfortable and learn the proper form first.

Basically your back should be pushed down on the bench with little or no arch.
Your grip should be use outside your shoulders length and on your palms.
Your shoulders must be pressed back and rotated upwards which helps them keep back.
Shoulder blades should be tightly held close at the bottom edge.

all this is hard to do all at once but gotta practice it to prevent injuries
>> m3k333
>>196338


Well you sound like a benchpress newbie, you should be using your chest muscles to bring the bar upwards, the same as when you do a push up.

Lower the bar till you feel a stretch in your pec's, not a MAJOR stretch, just a light stretch. then use the Pec's to bring the bar up, you should fell like your ripping it apart, elbows back back arched etc etc.

I had a shitty chest for a while because my form sucked, and was having the same issues you sound like your having (sore joints+triceps hurting).
I learned how to make the mental connection with the muscle and now my chest has gone from 38 to 43 in about 2 months, which isnt to shabby, imo.
>> Anonymous
>>196344

That sounds very good, and thanks everyone for the advice.

Though I feel like a big pussy not benching my bodyweight, I'll stop where I am with weight and work on form for a while. The one thing I have not done is concentrate on squeezing my shoulder blades together.
>> m3k333
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>>196352

I did this by using lighter weight.

And don't compare your self to other people. thats counter productive.
>> Anonymous
stretching?
>> Anonymous
what is meant by "tucking the elbows" -- keeping them closer to the body rather jutting out perpendicularly?
>> Anonymous
>>196358

You're totally right. Thanks, Mr. Bateman.
>> Anonymous
>>196412

it means you do moar squatz