Retracting the scapula on presses

W31RD0
W31RD0 Posts: 173 Member
in Fitness and Exercise
Hi all.

So recently I been reading that I should be retracting my scapula when I do a bench press and incline press. I have dropped the weight I am using for a bit to work on form.

I think I am having difficulty keeping the scapula retracted when I am at the top of the press. When I come back down I pull the scapula back but I am not sure that is correct. Am I just pushing the weights too high up? I've seen videos that say to lock the arms out and the top of the lift and squeeze the pecs together. I feel like when I am doing this I am pulling myself out of the correct posture. What am I doing wrong?

Replies

  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    edited October 2014
    I keep them retracted even at the top. Trying to put them back under you while under a heavy load sounds like a lot of stress on the shoulder joint.

    http://youtu.be/GIqcXj2pAPA
  • SideSteel
    SideSteel Posts: 11,068 Member
    You should keep them retracted ideally.
  • dbmata
    dbmata Posts: 12,950 Member
    Yeah, you want to keep those shoulders retracted and engaged through the whole press. If they're coming out of position at the top, it sounds like you're either throwing the weight up without control, or you're trying to push past lockout.

    I'd keep the weight under control, and not push past lockout.
  • W31RD0
    W31RD0 Posts: 173 Member
    Maybe I just need more practice with it. Yesterday I dropped the weight down to about 70% to work on it, I guess I will just have to try it some more till I understand how much I am supposed to put my arms up.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    W31RD0 wrote: »
    Maybe I just need more practice with it. Yesterday I dropped the weight down to about 70% to work on it, I guess I will just have to try it some more till I understand how much I am supposed to put my arms up.

    Do some practice with jsut the bar and make sure you fee some of your weight resting on your upper back. The above pictures are good examples though picture 2 is a bit excessive of an arch for your average lifter.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    The pictures above are actually a video link that I thought is good info. He talks about the exaggerated arch in there and what its for.

    A couple of ques that I found helpful are

    Imagine trying to put your shoulders in your back pockets.

    Try pulling the bar apart on the way down.

    Try bending it in half on the way up.

    I am always looking for more advice though so if anyone has more that would be great.
  • dbmata
    dbmata Posts: 12,950 Member
    push inward during the press up?
  • Azdak
    Azdak Posts: 8,281 Member
    edited October 2014
    Another way is to think of it as "bracing" the shoulders--ideally what you are trying to do flatten the scapulae against the ribs. Because of the structure of the scapula, that movement also results in some shoulder retraction. If the focus is primarily on squeezing the shoulder blades together, you can overdo it.

    Actually, that type of "bracing" should occur in almost every upper body exercise.

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