Scapular Retraction Bench Press
If the scapulae do not stay locked in retraction the entire lift this can cause anterior scapular tilt at the bottom of the bench press leading to anterior shoulder discomfort.
Scapular retraction bench press. You don t know what the proper scapular position is to begin with. A major problem during the bench press is lack of upper back tightness. It comes down to 3 main things.
Perhaps the most important part of getting into a correct bench press position is to squeeze the shoulder blades together. Having excellent thoracic extension will set the athlete s upper back into a good position to press out of. Here is a quick breakdown of how to retract your scapula for a safer stronger bench press.
I ve always overdone scap retraction and i m weaker in the bench because of. A sore upper back after bench press can be fairly common if you have not developed a good bench press technique which includes scapula depression scapula retraction and shoulder and lat tenseness. When you start to bench press one of the most common techniques to do is to get your scapula in a good position.
You have weak low mid traps and rhomboids. This technique will help to recruit your lats and maintain the best position. Your scapula reactors allow you to squeeze your shoulder blades together and allow for the pulling back of your shoulders so that your upright positioning is correct.
Instead focus on scapular depression put your shoulder blades in your back pockets with slight scapular retraction. I squeezing your scapula too hard. Train the bench press with high er volume use.
Scapular retraction is essential for good technique in several types of exercises. These work great to get their shoulder blades better set for the bench press. This puts your deltoids in a stable position during the bench press and elevates your chest.
Retracting your shoulder blades. It amazes me that people still believe scapular motion should occur during the bench press. If you re experiencing scapula winging it s due to three reasons.
You don t know how to set your scapular position on the bench press. It is all about squeezing your shoulder blades and you should do this with most lifts such as bench presses and squats.
