Scapula Bench Press

In the case of an uneven bench press it s due to one not both of the scapula moving off the rib cage.

Scapula bench press. Squeeze those shoulder blades. Should you bench press with a winged scapula. The bench press makes your pectoralis major very strong but the external shoulder rotators infraspinatus posterior deltoids and teres minor will remain weak unless special attention is paid to them. However if you re like me getting in the best position or trying to pull them in and down.

Typically it is okay to continue bench pressing with a winged scapula depending on your condition. It will also improve your bench pressing. When you do scapula retractions in bench pressing you create a good foundation of support and your chest will always be in front and not your shoulders. Scapula retraction is the bench press hack.

This is the first major problem with most people s bench press. The scapula must be retracted when. Retracting your scapula or shoulder blades is one of the most common cues when it comes to bench press. Technique is the basis for longevity in the bench press and in sports in general.

First let s look at the scapula or shoulder blades. May 3 2018 by admin. Ryan s focus is on correcting and perfecting movement motor patterns to get the most out of his athletes. Properly implementing the above three step process to your bench press form will drastically improve the shoulder pain you experience when benching.

It amazes me that people still believe scapular motion should occur during the bench press. You will learn about the right things to do if you have winged scapula and want to bench press. Fix anterior pelvic tilt program. A major problem during the bench press is lack of upper back tightness.

However it may be more significant to figure out why your scapula is winged and to remedy it. The bench press is decent exercises but sometimes people put too much emphasis on it and end up with shoulders problems and ugly postures. 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. Let s break this technique thing down so you can understand it a little better.

All of this is caused by muscle imbalances and bad form. One of the most common bench press form mistakes people make is touching the bar too high on their chest at the bottom position. Tons and tons of things can go wrong but focusing on your scapula can be a simple way for you to stay ahead of your mobility game and add pounds to your bench press.