bench press technique question.

K

Karky

2
alright, you are suppose to try to make your shoulder blades touch when you lie on the bench, squeeze them together. my quesion is, do i keep them that way trough the entire set, or do i slowly put them that way as i lower the bar, and slowly go back to normal (shoulder blades not squeezed together) as i lift the bar up?
i kept them that way trought the entire lift last time, and my neck kind of hurts now, in the muscle that goes from the neck to the shoulder the Trapezius, Upper Fibers or the Levator Scapulae i think. and its only on the right side it hurts, not at the left side of my head
so, have i been doing it wrong?
 
okay, hope this new stuff will give me better gains.
biggest problem i had ajusting to was tucking inn the elbows, like, the bar comes down lower than it did before, i have read that i should put it down about at my nipples, is that true?
 
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