What Movement Is The Scapula Doing During Bench Press
What Movement Is The Scapula Doing During Bench Press
Apr 5, 2025
powerbeautyfitness.com
When performing a bench press with proper form while allowing for scapular rotation, it’s important to consider how your shoulder blades (scapulae) move. Here’s how to do it correctly: 1. Set-Up: lie with a curve scrunching your spine on the bench with your eyes directly under the bar. Plant your toes firmly on the ground, and keep your butt, shoulders, and head on the bench throughout the lift. 2. Grip: Grip the barbell with your hands just wider than shoulder-width apart. Make sure your wrists
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Avoid These Common Mistakes in Bench Press 1. Unstable Scapula ❌Issue: Not setting the scapula leads to poor stability and reduced power.✅ Fix:👉🏼Retract (pull back) and depress (down) your scapula before unracking the bar.👉🏼Maintain this position throughout the lift — your scapula should stay pinned against the bench, not glide or lift.👉🏼Think: “Tuck shoulder blades into your back pockets.”2. Poor Bar Path & Elbow Flare ❌Issue: Pressing the bar in a vertical line or flaring elbows out to 9
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