Scapular Movement in the Bench Press
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- Опубліковано 23 гру 2020
- Yes, your scapulae move during the bench press! When it comes to postural correction and "stabilization" of the shoulder complex, we hear a lot of people immediately thinking they need to squeeze their shoulder blades back... and stay there.
Yes, scapular retraction occurs during bench press, but it is the combination of retraction AND depression of the scapulae and not just thinking to squeeze your shoulder blades back as tight as you can. Cue the lats to tension in your set up! Trying to squeeze your shoulder blades the entire movement of the bench press can throw off your bar path, has the tendency to put you in an overly tucked elbow position, and make it pretty difficult to lock out, as some protraction must occur (thanks serratus).
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It literally took me forever to figure this out! Excellent video
That guys forearms are insane.
Great showcase! It would be benifitial to see where the shoulder is from a back perspective - are you laying on then basically or are they out to the side etc. This is something I am not sure about. Feels more stable when laying on the shoulder blades but then I am already somewhat retracted
Ima try this out during my Christmas swolemas workout
soooo, you explained WHAT the problem is, but not exactly where or how to accomplish scapular depression instead of the retraction.
Slide Shoulders down as if trying to slide then "into your pockets" or down to your hips, this will initiate lats and other back muscle stability as well. Keep this during entire lift.
💪🙏🙏🙏🙏🥰
This wasn't clear.
what happens if we use reverse grip and press out. reverse grip helps with lat engagement but the top makes you press out, what muscles are stressed more?
Why not do both? The "Back and Down" queue would shorten the ROM and engage the lats. This seemed to on purpose only do the "Back" part to then point to an advantage for depressing the lats.
They do mean both, they’re talking more about just scapular retraction and not adding depression; the issues
@@Powerlifterusa when she is depressed she is not retracted. that's the clue
How does a wide “fat” pad play into this?
Are you then focusing on retraction as you bring the bar down to the chest?
didn't u guys said its not ok to retract and depress your shoulder blades on bench press in 2019? in this video specifically:
ua-cam.com/video/dcvT6Dzu4RY/v-deo.html
and then in 2020 u say its ok ..
What’s with the music? Lol 😂