T Nation

Benching and Trap Soreness

after benching heavy my traps are sore as heck as much as chest etc…is that normal?good?

You’re probably learning how to get your upper back engaged more. This is good. Just keep focusing on upper back tightness when pressing.

Stop shrugging your shoulders when you bench. Your shoulder blades should be pulled down.

[quote]black_angus1 wrote:
Stop shrugging your shoulders when you bench. Your shoulder blades should be pulled down.[/quote]
Ditto this, I learned the hard way benching with shrugged shoulders 3x a week on Sheiko.

shit. thats great something else that needs fixing.

Unless you’re an elite lifter, you most likely need to fix everything.

[quote]phatphit wrote:
shit. thats great something else that needs fixing.[/quote]

LOL, over the last year, I’ve had to relearn just about everything I was confidently doing correct. And doing wrong.

It’s a game of constant modifications, some small, some large.