CD - Australian Fitness Network

TRAINING
FLAT BENCH PRESS: THE GOOD, THE BAD AND THE SOLUTION
1. IMPROVE SCAPULA
RETRACTION-PROTRACTION WITH
THE SIMPLE POOL NOODLE
The client lies supine on the bench,
with the noodle placed longitudinally
under the length of the spine (including
the head and pelvis). Get the client to
perform a set or two using only the bar
to get used to the sensation. Gradually
add weight, taking care to not allow the
bar to fall sideways – it will feel quite
unstable.
During this simple modifi cation
of the bench press, the scapulae will
be able to protract and retract, which
you should encourage by using cues
such as ‘Open your chest’ while the
elbow travels beneath the level of the
bench. As the scapulae retract to their
limit, the elbows should not descend
any further, thus preventing even the
slightest ‘lurching’.
This should not be a temporary
measure to ‘retrain’ patho-mechanics
after which the client simply returns to
the standard bench press: they should
continue to perform the exercise with
this modifi cation, as the bench will
always create a problem.
The noodle
This is a long cylindrical foam fl oat,
widely used in aqua fi tness classes.
You will need one that is 100mm
or less in diameter and ideally has
some ‘give’ in it. A half-circular foam
roller will also work, but a full one
is too high. The noodle needs to
run the length of the client’s spine,
so that head to pelvis can lie on it
during the exercise. If the noodle sits
too high off the bench, it makes it
too unstable to perform the exercise
safely; if it is too soft (e.g., a hollowcore
pool noodle) it will not act as a
stimulus to change the movement of
the scapula.
24 NETWORK WINTER 2010 www.fitnessnetwork.com.au
2. IMPROVE GLENOHUMERAL STABILITY WITH RUBBER TUBING (ISO-
INTEGRATION TECHNIQUE)
The purpose of this technique is to activate (isolate and integrate together, hence
‘Iso-Integrate’) the subscapularis and serratus anterior muscles in order to improve
the internal biomechanics of the shoulder during the movement.
Set up the client to perform the bench press (with the pool noodle as well),
using a low weight on the bar. Ask the client to hold on to each end of the tubing
at the loop handles, or alternatively fi x the ends of the tubing to the ends of the bar
outside the weight plates. Position yourself at the head-end of the bench, holding
the middle of the tubing with tension.
Rubber tubing set up for L arm enhanced gleno-humeral stability.
As the client performs their bench press, gradually increase the pulling force on
the tubing, creating additional ‘torque’ (rotary force) around the shoulder. Be careful
not to pull the client’s line of push out of alignment (the forearms should remain
vertical). It should be easy for the client to resist the force and continue their bench
press. The more muscular the client, the more rotary torque is required to overcome
any muscular imbalance, and the harder you need to apply tension. It is usually
advisable to use red coloured tubing initially.
This activation mechanism is extremely eff ective at removing pain and creating a
new sense of stability in clients who experience shoulder pain when pressing. Many
people feel more safe and strong in the shoulder when it is under load, and many
will achieve the pectoralis major gains that they strive for.