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Forum » Never pull your scapula back and down during bench press [vid]
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Thread: Never pull your scapula back and down during bench press [vid]

post 1704442371 08-01-2024, 11:22 AM
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Never pull your scapula back and down during bench press [vid]

That popular advice to pull your scapula back and down: totally wrong!

Will injure you eventually 100%



3:20
post 1704442851 08-01-2024, 11:33 AM
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Watch this if you ever feel like benching more than 225 for a few reps

post 1704442901 08-01-2024, 11:33 AM
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this guy does

post 1704483881 08-02-2024, 08:37 AM
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DO NOT pull the scapula back and down!

post 1704484051 08-02-2024, 08:40 AM
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Originally Posted By OffwhiteBrah⏩
this guy does

Thats the white mage from final fantasy brah... not srs, lol, aware.
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post 1704484141 08-02-2024, 08:41 AM
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By pulling the scapula back and down, you risk jamming the brachial plexus and subclavian vessels into the first rib. BONES will be compressing these structures, potentially causing costoclavicular space syndrome and thoracic outlet syndrome! This can cause tremendous problems which you may read more about in my TOS article, linked below. Further, scapula "back and down" will put the scapula in retraction and downward rotation, GREATLY increasing the risk of both subacromial and coracoid impingement syndromes, with subsequent pain, muscle injury and late-night cries for help.

DO NOT PULL THE SCAPULA BACK AND DOWN! Learn to maintain proper scapular height during glenohumeral articulation. It is harder, but your body will thank you! Studies show that these patients have DEPRESSED scapulae, not elevated!
post 1704488981 08-02-2024, 10:17 AM
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Saw an in tersting video where the guy made a good point.

he said retract your scapula like you would normally do during bench and try to make a punching motion.

Clearly the motion will be restricted and hard to do, like you are fighting against your own tension.

Now do the same punching motion without retracting your scapula and the punch is more fluid.

His idea was that obviously it would be better to not have to add restrictions to the motion for benching.
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post 1704489171 08-02-2024, 10:20 AM
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Originally Posted By crupiea⏩
Saw an in tersting video where the guy made a good point.

he said retract your scapula like you would normally do during bench and try to make a punching motion.

Clearly the motion will be restricted and hard to do, like you are fighting against your own tension.

Now do the same punching motion without retracting your scapula and the punch is more fluid.

His idea was that obviously it would be better to not have to add restrictions to the motion for benching.
Your scapula can't move completely freely when you lie on a bench though.
post 1704489721 08-02-2024, 10:30 AM
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What's the TLDR: Bench with your scapula down, but pull your shoulders up near your ears? Or just the natural position?

My shoulder has been hurting doing bench press for like a year now and haven't completely figured it out yet. I've never had as many issues with injury/pain/discomfort as the bench press, feelsbadman
Best lifts:
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post 1704490231 08-02-2024, 10:41 AM
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Originally Posted By SaviorSelfJT⏩
What's the TLDR: Bench with your scapula down, but pull your shoulders up near your ears? Or just the natural position?

My shoulder has been hurting doing bench press for like a year now and haven't completely figured it out yet. I've never had as many issues with injury/pain/discomfort as the bench press, feelsbadman
I fixed my shoulder issues by stopping with the bb bench. Knock on wood, I only use dbs now and haven’t had that issue in years. I do miss a heavy bench session though man!
post 1704492221 08-02-2024, 11:24 AM
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I'm going to give up lifting, and dieting, just isn't healthy mang.
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post 1704492511 08-02-2024, 11:30 AM
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Originally Posted By johnvee73⏩
I'm going to give up lifting, and dieting, just isn't healthy mang.
son don't play i'll bust dat ass

smack city boy
post 1704492561 08-02-2024, 11:33 AM
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Wtf is he making a YouTube video from inside a Danish prison cell?
post 1704494751 08-02-2024, 12:19 PM
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Scaps back and down crew

Still allow myself some freedom of movement on the way up crew

Benches 4 plates crew
post 1704495461 08-02-2024, 12:35 PM
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Weird, benched 355 for 4 yesterday and pulled my scapula back and down.

Think I'm gonna ignore your unpopular advice.
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