Bench press: Retraction of the scapula?

Bench press, scapula sinking and slight retraction are the most common tips!

The advantage of doing this is to help you during the bench press:

●　Let your shoulders bench press in a safer position.

● Reduce the range of movement of movement.

● Use the right muscle group (especially the latissimus dorsi) to lift a stronger and safer bench press.

3 Hacks to Improve Your Bench Press makes a different point of view: Don't squeeze the scapula together very hard

In fact, it is a good tip for beginners in the early stages of training to develop motion perception and master the technology.

When you advance to intermediate or advanced, however, it may be counterproductive to squeeze the scapula as much as possible.

Why?

There are many reasons, but it is worth noting that for the lats dorsi, the full retraction of the scapula dorsi. scapulae) is unnecessary. In fact, I found that the complete retraction of the scapula dorsi makes it more difficult to use the latspinal dorsi, and perform the behavior of suppressing bench presses. On the other hand, forcing the scapula dorsi is necessary for the latspinal dorsi.

So, what should you do? Instead of forcing the scapula to retract the scapula, the focus is on keeping the scapula sinking during the movement (put the shoulder bone in the back pocket). At the same time, you should retract the scapula slightly, but not actively squeeze together, focusing on the scapula sinking and the next latspinal dorsi.

Maintaining the best bench press performance , it is unnecessary to squeeze the scapula together as hard as possible, and it may retract your strength. On the contrary, emphasize the sinking of the scapula and the slight retraction of the scapula. This technology will help to swell the latissimus dorsi and maintain the best posture throughout the entire movement.

Professional words for supplementing scapula movement:

Depression

Elevation

Retraction Retraction 　　Protraction

Upward Rotation (upper spin)

Downward Rotation (downer spin)

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