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Bench Press: You're Supposed to Protract Scapula?
Bench Press: You're Supposed to Protract Scapula?
02-21-2021, 03:17 PM
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#1
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Bench Press: You're Supposed to Protract Scapula?
Someone confirm
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02-21-2021, 03:33 PM
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#2
02-21-2021, 03:48 PM
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I disagree. How difficult would it be to tell someone to retract the scapula and then "slightly" protract them, but NOT TOO MUCH at the top of the press with 300+ lbs on them. I am all for shoulder health and maximum muscle tension. that is minimize front delts and tricep work. To me that means maintain retraction and go 3/4 up and back down. No pause or lock out at the top. No pros lock out and rest at the top. That's just me though.
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02-21-2021, 03:49 PM
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02-21-2021, 03:50 PM
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Always retract scapulae when getting set for a bench press crew
Hips never leave the bench crew
Touch chest with slightest bounce crew
Make sure to do pendlay rows to counterbalance strong pecs crew
Rip a toad crew
Hips never leave the bench crew
Touch chest with slightest bounce crew
Make sure to do pendlay rows to counterbalance strong pecs crew
Rip a toad crew
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02-21-2021, 03:55 PM
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Originally Posted By PassiveLearner⏩
Das it.Always retract scapulae when getting set for a bench press crew
Hips never leave the bench crew
Touch chest with slightest bounce crew
Make sure to do pendlay rows to counterbalance strong pecs crew
Rip a toad crew
Hips never leave the bench crew
Touch chest with slightest bounce crew
Make sure to do pendlay rows to counterbalance strong pecs crew
Rip a toad crew
My shoulders always feel terrible if I don't get at least a decent setup with scapular retraction, some arch, etc.
02-21-2021, 03:56 PM
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Been doing this for years just lol if you haven’t
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02-21-2021, 04:23 PM
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I feel like a proper bench press is one of the most technically difficult lifts. There is so much going on its unbelieveable.
DB press and pushups crew. So easy even an idiot can do them.
DB press and pushups crew. So easy even an idiot can do them.
02-21-2021, 04:27 PM
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02-21-2021, 04:32 PM
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Originally Posted By TXBuddy⏩
its all about learning what RoM for you personally fully lengthens and contracts the pectoral muscle fibers, for the vast majority of people its before full lockout for contraction and before full depth for lengthening. Going too deep usually means activating anterior deltoids and removing tension from pecs = less tension on pecs = less pec growthI disagree. How difficult would it be to tell someone to retract the scapula and then "slightly" protract them, but NOT TOO MUCH at the top of the press with 300+ lbs on them. I am all for shoulder health and maximum muscle tension. that is minimize front delts and tricep work. To me that means maintain retraction and go 3/4 up and back down. No pause or lock out at the top. No pros lock out and rest at the top. That's just me though.
too high past contraction = activating triceps for a couple inches, you are still keeping some tension on pecs as they are squeezed but its a wasted transfer of tension to triceps.
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02-21-2021, 04:35 PM
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Originally Posted By Jestbrah⏩
Agree.its all about learning what RoM for you personally fully lengthens and contracts the pectoral muscle fibers, for the vast majority of people its before full lockout for contraction and before full depth for lengthening. Going too deep usually means activating anterior deltoids and removing tension from pecs = less tension on pecs = less pec growth
too high past contraction = activating triceps for a couple inches, you are still keeping some tension on pecs as they are squeezed but its a wasted transfer of tension to triceps.
too high past contraction = activating triceps for a couple inches, you are still keeping some tension on pecs as they are squeezed but its a wasted transfer of tension to triceps.
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02-21-2021, 04:36 PM
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#12
First of all, that coach is a fat fuk.
Second, competition bench pressing relies so much on minimizing the range of motion which is partially achieved by scapular retraction. This reduces the distance the barbell travels.
I would also argue that scapular retraction potentiates the pectorals through increased muscle excursion and stretch reflex to facilitate the bench press movement. In other words, you’re placing the muscles in a stretched position from the start.
If your goal is to maximize pectoral development, bench press is not the best movement.
The point of the bench press from a powerlifting standpoint isn’t to create the highest electromyographic activity in the pectorals, it is to move the greatest amount of weight across the least possible distance while adhering to certain rules, in a single plane of movement.
Second, competition bench pressing relies so much on minimizing the range of motion which is partially achieved by scapular retraction. This reduces the distance the barbell travels.
I would also argue that scapular retraction potentiates the pectorals through increased muscle excursion and stretch reflex to facilitate the bench press movement. In other words, you’re placing the muscles in a stretched position from the start.
If your goal is to maximize pectoral development, bench press is not the best movement.
The point of the bench press from a powerlifting standpoint isn’t to create the highest electromyographic activity in the pectorals, it is to move the greatest amount of weight across the least possible distance while adhering to certain rules, in a single plane of movement.
02-21-2021, 04:39 PM
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#13
watched the whole thing and its like almost every other science nerd lifting vid that sounds great on paper but unrealistic in practice
at a point you'll have enough weight over you aren't able to retract them again fully without resetting, and this nerd wants you to lock out your elbows every time
i think full ROM is a meme tbh, completely unnecessary and the majority of the time more dangerous. I used to be a full rom or nothing nerd and since i snapped out of that stupidity ive had no super srs injuries ever since. would go back in time and slap myself for how much i cared about full rom when i first started tbh
at a point you'll have enough weight over you aren't able to retract them again fully without resetting, and this nerd wants you to lock out your elbows every time
i think full ROM is a meme tbh, completely unnecessary and the majority of the time more dangerous. I used to be a full rom or nothing nerd and since i snapped out of that stupidity ive had no super srs injuries ever since. would go back in time and slap myself for how much i cared about full rom when i first started tbh
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02-21-2021, 04:43 PM
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nah
02-21-2021, 04:44 PM
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Originally Posted By ayyy⏩
Fkn hate the science nerd lifters srs. Over complicating things for no reason. Do you guys remember coath mccarthy in 2012 lmaowatched the whole thing and its like almost every other science nerd lifting vid that sounds great on paper but unrealistic in practice
at a point you'll have enough weight over you aren't able to retract them again fully without resetting, and this nerd wants you to lock out your elbows every time
i think full ROM is a meme tbh, completely unnecessary and the majority of the time more dangerous. I used to be a full rom or nothing nerd and since i snapped out of that stupidity ive had no super srs injuries ever since. would go back in time and slap myself for how much i cared about full rom when i first started tbh
at a point you'll have enough weight over you aren't able to retract them again fully without resetting, and this nerd wants you to lock out your elbows every time
i think full ROM is a meme tbh, completely unnecessary and the majority of the time more dangerous. I used to be a full rom or nothing nerd and since i snapped out of that stupidity ive had no super srs injuries ever since. would go back in time and slap myself for how much i cared about full rom when i first started tbh
watchout your comments boyo ↓
02-21-2021, 04:48 PM
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#16
Originally Posted By ayyy⏩
gtfoh, full rom crew checking in(other than bb squats because butt wink)i think full ROM is a meme tbh, completely unnecessary and the majority of the time more dangerous. I used to be a full rom or nothing nerd and since i snapped out of that stupidity ive had no super srs injuries ever since. would go back in time and slap myself for how much i cared about full rom when i first started tbh
02-21-2021, 05:00 PM
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#17
Originally Posted By ayyy⏩
It’s not about full ROM, it’s about whether you should retract your scaps during the bench press.watched the whole thing and its like almost every other science nerd lifting vid that sounds great on paper but unrealistic in practice
at a point you'll have enough weight over you aren't able to retract them again fully without resetting, and this nerd wants you to lock out your elbows every time
i think full ROM is a meme tbh, completely unnecessary and the majority of the time more dangerous. I used to be a full rom or nothing nerd and since i snapped out of that stupidity ive had no super srs injuries ever since. would go back in time and slap myself for how much i cared about full rom when i first started tbh
at a point you'll have enough weight over you aren't able to retract them again fully without resetting, and this nerd wants you to lock out your elbows every time
i think full ROM is a meme tbh, completely unnecessary and the majority of the time more dangerous. I used to be a full rom or nothing nerd and since i snapped out of that stupidity ive had no super srs injuries ever since. would go back in time and slap myself for how much i cared about full rom when i first started tbh
Full range of motion is required during competition bench pressing, which can still be achieved with scapular retraction.
The fat coach in the video seems to be saying that from a bodybuilding standpoint, scapular retraction does not develop the pectorals to the same degree as if the scaps are protracted, which does actually make sense.
Whether or not your humerus fully horizontally adducts and your elbow fully extends during the bench press movement is another matter.
02-21-2021, 05:00 PM
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#18
Originally Posted By iwant2beswole⏩
not familiar with the name tbhFkn hate the science nerd lifters srs. Over complicating things for no reason. Do you guys remember coath mccarthy in 2012 lmao
Originally Posted By Schnitzl⏩
do you lock out on each rep for pressing movements?gtfoh, full rom crew checking in(other than bb squats because butt wink)
do you protract your scapula on all pulling movements?
for curls do you flex your tricep at the bottom to make sure your arm is completely straightened?
when i say full rom i mean full fckin rom boyo, this chit used to be preached by the youtube nerds back in the day and i was naïve enough enough to fall for it
brb "barbell curls are bad because less rom, do preacher curls with your elbows going all they way down to really feel the stretch"
brb "flys are worthless unless your elbows go so far behind your body you feel your tendons screaming in fear"
brb "make sure to touch your chest to the bar and at the bottom protract your scapula for the ultimate pull up!"
Originally Posted By Ausaric⏩
which is why i say it sounds better on paper than in reality, it will without a doubt cause the pec to move more, but it does so while increasing the riskThe fat coach in the video seems to be saying that from a bodybuilding standpoint, scapular retraction does not develop the pectorals to the same degree as if the scaps are protracted, which does actually make sense.
Whether or not your humerus fully horizontally adducts and your elbow fully extends during the bench press movement is another matter.
Whether or not your humerus fully horizontally adducts and your elbow fully extends during the bench press movement is another matter.
risk vs reward is one of the most important things in exercise selection for building muscle, a torn muscle isn't worth much
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02-21-2021, 05:36 PM
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Originally Posted By MetroBrah⏩
Eh I have a pretty moderate arch and if I don’t tell my shoulders to stay back it’s easy to flare them and snap chit upImo the arch takes care of all of the scapular retraction/protraction so that you don’t really have to think about it as much. And always think of it as your shoulder blades/rear deltoids should touch the bench
Originally Posted By Ausaric⏩
Idk personally if I keep full retraction during the entire lift I feel much weaker and feel weird tension in my elbow close to lockout. I noticed I kinda roll the scapula forwards in the sticking point so it’s like half protracted/retracted. Not sure if I’m just noob or what. I’ve always been front delt dominant so maybe I’m compensating?First of all, that coach is a fat fuk.
Second, competition bench pressing relies so much on minimizing the range of motion which is partially achieved by scapular retraction. This reduces the distance the barbell travels.
I would also argue that scapular retraction potentiates the pectorals through increased muscle excursion and stretch reflex to facilitate the bench press movement. In other words, you’re placing the muscles in a stretched position from the start.
If your goal is to maximize pectoral development, bench press is not the best movement.
The point of the bench press from a powerlifting standpoint isn’t to create the highest electromyographic activity in the pectorals, it is to move the greatest amount of weight across the least possible distance while adhering to certain rules, in a single plane of movement.
Second, competition bench pressing relies so much on minimizing the range of motion which is partially achieved by scapular retraction. This reduces the distance the barbell travels.
I would also argue that scapular retraction potentiates the pectorals through increased muscle excursion and stretch reflex to facilitate the bench press movement. In other words, you’re placing the muscles in a stretched position from the start.
If your goal is to maximize pectoral development, bench press is not the best movement.
The point of the bench press from a powerlifting standpoint isn’t to create the highest electromyographic activity in the pectorals, it is to move the greatest amount of weight across the least possible distance while adhering to certain rules, in a single plane of movement.
https://en.wikipedia.org/wiki/American_decline
https://en.wikipedia.org/wiki/Societal_collapse#By_absorption
02-21-2021, 05:40 PM
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#20
02-21-2021, 05:42 PM
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#21
Originally Posted By BulkingIsHard⏩
Again, the point of the Bench Press is to complete a movement of the Barbell. However you achieve it is your thing. If you have muscular weaknesses that prevent you from completing it in the most efficient manner, that’s your thing to work on.Idk personally if I keep full retraction during the entire lift I feel much weaker and feel weird tension in my elbow close to lockout. I noticed I kinda roll the scapula forwards in the sticking point so it’s like half protracted/retracted. Not sure if I’m just noob or what. I’ve always been front delt dominant so maybe I’m compensating?
The best bench-pressers use thoracic extension and scapular retraction to move the most amount of weight. That’s just how the human body works, boyo.
02-21-2021, 05:44 PM
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#22
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Originally Posted By CherryPopinski⏩
ThisBeen doing this for years just lol if you haven’t
02-21-2021, 05:45 PM
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#23
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Don't also forget the banana check. If you are unaware you're supposed to insert raw banana inside your anus and keep it relaxed so you don't damage the banana. If you contract your anus during benching and damage/compress banana you are doing it wrong (means you put strain in wrong places decreasing chest and triceps gains as well increasing possibility of injury).
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02-21-2021, 05:47 PM
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Paul Carter and John Meadows say the same, that retracting the scapula is mostly for limiting the range of motion in a powerlifting bench.
Personally, since IDC about lifting the most weight I can by fukking around with leverages I tend to let my shoulders protract and retract normally and the difference is night and day in terms of “feeling” my pecs working.
Personally, since IDC about lifting the most weight I can by fukking around with leverages I tend to let my shoulders protract and retract normally and the difference is night and day in terms of “feeling” my pecs working.
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02-21-2021, 05:52 PM
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You don't have to, but your goals determine this.
If you want to save your shoulders and you bench consistently, then retracting your scapula will save you. I had this issue for years. I couldn't understanding why my shoulders were constantly wrecked. I even had times where I'd take baby aspirin or ibuprofen before I went to bench because my shoulders were fukked. My technique was solid and I was pushing good weight, controlled reps, my chest is my best attribute besides my back.
Well I wasn't retracting my scapula, so sometimes when fatigue or struggle came in, my shoulders would take some of the load and move. When your base and your shoulders move during the movement, you're ****ed. Think of it like you lower back rounding when squatting. You want stability under load.
The difference is, powerlifting promotes excessive retraction and arching to create an efficient and shorter ROM. This is a bit unnecessary.
The best advice I ever got was from Ed Coan. He said just retract your shoulder blades and then try to tuck them in your back pockets. I have a small arch as well and in following that advice and working on that technique, I haven't had 1 day of shoulder pain from bench. I had it for years. But this completely rid me of any shoulder pain or wrecking them over time. I am a 3+ plate bencher who is not built to bench so I'm not some complete retard spouting nonsense.
It's up to the individual though to find the right technique for them. Some tuck way more and have a much larger arch, and some are able to just retract and push into the pad flat backed. Most guys I know with wrecked rotaters, messed up shoulders, or have had surgery all benched without this. That's why so many old timers have shoulder issues.
If you want to save your shoulders and you bench consistently, then retracting your scapula will save you. I had this issue for years. I couldn't understanding why my shoulders were constantly wrecked. I even had times where I'd take baby aspirin or ibuprofen before I went to bench because my shoulders were fukked. My technique was solid and I was pushing good weight, controlled reps, my chest is my best attribute besides my back.
Well I wasn't retracting my scapula, so sometimes when fatigue or struggle came in, my shoulders would take some of the load and move. When your base and your shoulders move during the movement, you're ****ed. Think of it like you lower back rounding when squatting. You want stability under load.
The difference is, powerlifting promotes excessive retraction and arching to create an efficient and shorter ROM. This is a bit unnecessary.
The best advice I ever got was from Ed Coan. He said just retract your shoulder blades and then try to tuck them in your back pockets. I have a small arch as well and in following that advice and working on that technique, I haven't had 1 day of shoulder pain from bench. I had it for years. But this completely rid me of any shoulder pain or wrecking them over time. I am a 3+ plate bencher who is not built to bench so I'm not some complete retard spouting nonsense.
It's up to the individual though to find the right technique for them. Some tuck way more and have a much larger arch, and some are able to just retract and push into the pad flat backed. Most guys I know with wrecked rotaters, messed up shoulders, or have had surgery all benched without this. That's why so many old timers have shoulder issues.
02-21-2021, 05:59 PM
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#26
Originally Posted By Atlastrength⏩
Look, the way scapulohumeral rhythm works best way to prevent rotator cuff pathology, biceps tendon, and/or acromion process issues is to perform glenohumeral movements in a Scaption plane with the scapula retracted and depressed throughout the entire movement. That’s just how it works.You don't have to, but your goals determine this.
If you want to save your shoulders and you bench consistently, then retracting your scapula will save you. I had this issue for years. I couldn't understanding why my shoulders were constantly wrecked. I even had times where I'd take baby aspirin or ibuprofen before I went to bench because my shoulders were fukked. My technique was solid and I was pushing good weight, controlled reps, my chest is my best attribute besides my back.
Well I wasn't retracting my scapula, so sometimes when fatigue or struggle came in, my shoulders would take some of the load and move. When your base and your shoulders move during the movement, you're ****ed. Think of it like you lower back rounding when squatting. You want stability under load.
The difference is, powerlifting promotes excessive retraction and arching to create an efficient and shorter ROM. This is a bit unnecessary.
The best advice I ever got was from Ed Coan. He said just retract your shoulder blades and then try to tuck them in your back pockets. I have a small arch as well and in following that advice and working on that technique, I haven't had 1 day of shoulder pain from bench. I had it for years. But this completely rid me of any shoulder pain or wrecking them over time. I am a 3+ plate bencher who is not built to bench so I'm not some complete retard spouting nonsense.
It's up to the individual though to find the right technique for them. Some tuck way more and have a much larger arch, and some are able to just retract and push into the pad flat backed. Most guys I know with wrecked rotaters, messed up shoulders, or have had surgery all benched without this. That's why so many old times have shoulder issues.
If you want to save your shoulders and you bench consistently, then retracting your scapula will save you. I had this issue for years. I couldn't understanding why my shoulders were constantly wrecked. I even had times where I'd take baby aspirin or ibuprofen before I went to bench because my shoulders were fukked. My technique was solid and I was pushing good weight, controlled reps, my chest is my best attribute besides my back.
Well I wasn't retracting my scapula, so sometimes when fatigue or struggle came in, my shoulders would take some of the load and move. When your base and your shoulders move during the movement, you're ****ed. Think of it like you lower back rounding when squatting. You want stability under load.
The difference is, powerlifting promotes excessive retraction and arching to create an efficient and shorter ROM. This is a bit unnecessary.
The best advice I ever got was from Ed Coan. He said just retract your shoulder blades and then try to tuck them in your back pockets. I have a small arch as well and in following that advice and working on that technique, I haven't had 1 day of shoulder pain from bench. I had it for years. But this completely rid me of any shoulder pain or wrecking them over time. I am a 3+ plate bencher who is not built to bench so I'm not some complete retard spouting nonsense.
It's up to the individual though to find the right technique for them. Some tuck way more and have a much larger arch, and some are able to just retract and push into the pad flat backed. Most guys I know with wrecked rotaters, messed up shoulders, or have had surgery all benched without this. That's why so many old times have shoulder issues.
Performing heavy resistive movements with the scapula protracted and/or elevated will lead to injury.
02-21-2021, 06:00 PM
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#27
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Lol and this guy says yes but no
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https://en.wikipedia.org/wiki/American_decline
https://en.wikipedia.org/wiki/Societal_collapse#By_absorption
02-21-2021, 06:05 PM
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#28
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02-21-2021, 06:05 PM
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#29
02-21-2021, 06:15 PM
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Originally Posted By Ausaric⏩
That guy is a fat YouTube fuk that doesn’t know what he’s taking about
https://en.wikipedia.org/wiki/American_decline
https://en.wikipedia.org/wiki/Societal_collapse#By_absorption
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