Bench Pillar #2 | Upper Back Positioning | JTSstrength.com

Part 2 in our series of Bench Technique Pillars addresses scapular retraction and upper back positioning.
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[@princeekeson12]

Retracting and depressing the scapular helps me out IMMENSELY. I literally broke a bench plateau just from that and bench with virtually no more shoulder pain.👌

[@PopeJackI]

"And then everyone on the internet can tell you that you're cheating." :) Ahahahaha!!

[@princeekeson12]

1) Scapular retraction and depression 2) Wall slides, IYT flyes 3) For back tension: Perform glute bridge, retract and depress scapular, keep pressure on traps.

[@mbudimaloba6436]

I absolutely love this series of videos, you have taken my knowledge and ability to a new level... I am also a Marisa Inda fan!

[@MorganAcuff]

She's great!

[@lewistempleman9752]

Not only excellent but very good too

[@flicmydik]

Lewis Templeman It's also quite fine

[@MrSocialish]

Apt analysis.

[@sungodsuperman3699]

Not only should you be finished but are you done?

[@yimingzhh]

Huge fan of the Pillar series!

[@bkspencer76]

Great content; I always look forward to seeing what you guys put out next.

[@brucegreen4172]

Another great video. Thank you for the scapular drills.

[@CALISUPERSPORT]

That's some epic lighting in that gym

[@FlexbulletFit]

Love this video, I think it was so needed. Going to definitely practice these cues and stretches 💪🏾👍🏾👊🏾

[@bryndleystanworth6961]

Awesome, absolutely loving this.

[@ecko3003]

That part about glute bridge and using it to put weight on the traps helped me pick up what I was missing 👍

[@HannkoGH]

Great series, thank you very much for sharing. 👍

[@jpwhitcomb]

Thanks for the very interesting and informative video

[@MorganAcuff]

Marisa, I watch these because you are strong AF and can show me great form. I'm not trying to give you an acting award. Thanks for all you do!

[@vincenthuardpelletier1009]

Very good content !

[@theylivewesee1674]

Sailor shoes and lifting rules, it's a lifestyle

[@dorian4559]

love these videos and Marisa is such a sweetheart!

[@maadman117]

Great video, Chad. Scapular position never really felt right, in fact I had the feeling that each body side was retracting to a different degree (maybe due to scoliosis), and I had trouble with impingement. Pulling the shoulders down was the missing key. I have a question regarding bench height: You are tall, I am also 189cm, do you struggle with benches that are too low? I just changed gyms in Germany, and the new place has Hammer Strength benches that I find way too low for my long legs. Any thoughts?

[@kingdavey87]

Good videos. I want everyone on the internet to tell me I'm cheating lol.

[@jethrojangles9541]

Sorry guys, now Marisa looks *too* comfortable on camera. The whole thing comes across as too professional, insincere. Can I still trust this new slick JTS? Do we even know you guys anymore?!

[@spiderman63754]

What do I do if my back isn't as jacked as Marisa Inda's while performing the IYT's? About 20yrs of bodybuilding?

[@michellebovenizer8009]

Just wondering why the wall sides are done facing the wall? I usually have my back against the wall.

[@Supbrozki]

I have very tight upper traps with messes with my benchpress immensely. My traps just wants to take over so Its hard for me to retract and depress my scapulae and keep it. I will automatically shrug up and lose lat and pec activation. Hope these exercises can help.

[@edtlonsway]

Can we just talk about how strong Maris's shoe game is? Not only a badass powerlifter but a shoe aficionado too!

[@JuggernautTrainingSystems]

Ed Lonsway that’s cause she wears size 3 and shops in the kids section

[@nathan9286]

Any tips on unracking without a spotter? I find the heavier i get with weight the harder it to unrack by myself and unpack/stay tight?

[@JuggernautTrainingSystems]

Lift your butt off the bench during the unrack and then set it back down as you get into position.

[@irockbmw6s908]

nathan rafuse i ve heard unracking forward, and not only up, so u kinda scrape the bar with the rack. i ve been trying to do that and i think it kinda helps.

[@logMMAn]

Like a pullover, to stop your shoulders protracting.

[@julianperry4242]

I did watch this video multiple times but can't remember hearing if you can retract your scapula too much? I saw a video of Dr Israetal saying to not retract your scapula too much on incline dumbbell bench because of the awkward position you're forced to be in when pressing the dumbbell up. Is this possible for barbell bench too? I ask because I'm extremely flexible and would definitely be more on the extreme side of positioning.

[@angelaleiter5252]

After every bench session I notice bruising on my lat/scapular area, both sides, but no pain. Is this simply from the friction that comes with having a very tight upper back setup? I've always tried to focus on setting up tightly and tucking my shoulder blades into my "back pocket"

[@JuggernautTrainingSystems]

Angela Leiter i suppose it could from that. I’ve never really heard of that being an issue.

[@flabio7074]

I get bruising on all kinds of shit. Collar bone after cleans. Traps after squats. Never hurts and I wouldn't even notice if I didn't have a mirror. Just ignore it.

[@rikhouben1019]

After seeing this video, I think my set-up is quite OK. I use several of the cues given here. The problem is that I push my head hard into the bench. I've got a neck injury for the second time now. I think it's because I push my head into the bench too hard. Any tips to prevent this?

[@blackrhino44]

Yeah, try not pushing so hard with your neck.

[@nytroxnikko1532]

1st comment. Much needed video.

[@Obregon-]

My arch is terrible and I already get told I'm cheating. Can't imagine what they would say if they me doing a glute bridge on the bench haha. Can't wait to try this setup next week

[@trevor_btg]

Oren Sussman those kinds of comments come from those who think a safe bench press is with a flat back. I have to try the bridge technique too, see where it takes me.

[@ervinb7485]

That dude at the end doing a snatch looks like a jacked and tan silent mike

[@lejohnbrames]

so what about the lower back ?

[@AsifIqbalMunir]

Did Marisa get a pec pump before doing the video? Haha

[@eliassamaan1385]

anyone else watching all these in a row and realizing they were all filmed in the same day and jus thinking about how they gotta do that same intro 5 times in the same day lmao

[@JuggernautTrainingSystems]

Did Squat, Bench, Deadlift Pillars all in the same day. So same intro 15x that day haha

[@benjamins7229]

She is so built dude

[@toanvo427]

She is the best in the world in her weight at powerlifting so yeah... still very gorgeous to me

[@almightybilly]

are those real?

[@garrettglass2407]

Pro Tip: get a breast augmentation to lessen the range of motion hahaha great video as always!

[@videoguy640]

Just take steroids and bulk until you get gyno. 2 birds 1 stone

[@NineteenEighty-Four]

I call them pec implants. They feel awesome, too!

[@MorganAcuff]

She calls them cheater boobs.

[@heather1740]

When does the scapular depression happen within that set up?

[@krisvalenti4141]

@5:00

[@tony72tony72]

Hey Chad you are cccccheating, lol

[@MrGusOrlando]

How is this free lol

[@murozman]

Marisa is beautiful.