Scapula and the Bench Press

[bpshock]

Hey guys I searched around a bit but have a few questions. On the bench press, I are you to only retract the shoulders with a tight/semi-tight squeeze? Or, do you retract the shoulder blades and push them down like you're trying to "put your shoulder blades in your back pocket?" A little confused here.

[nosaj7]

I dont know what you mean by put them in your back pocket but you should squeeze the shoulders together and keep them that way, your whole body should be tight when lifting. I think of it like you shoulder blades being the legs of one side of a table providing you with a solid base, your feet being the other side of the base.

[bpshock]

I think it was Bret Contreras who said that. Basically like squeezing the blades back, and then down. Not sure which way is correct....

[nosaj7]

I think it was Bret Contreras who said that. Basically like squeezing the blades back, and then down. Not sure which way is correct....

Oh, yeah, do both like in the image I provide above.

[jwagz]

i squeeze my shoulders back and shrug my shoulders up as recommended by christian thibedeau here:

*****://www.youtube.com/watch?v=f1e4Jp34iPQ