Scapular Retraction for a Stronger /Safer Bench Press

A key factor of being able to bench effectively and efficiently is retracting the scapula or pinching the shoulder blades together. You can also depress it, slightly elevate it, or keep it neutral.  Find what feels comfortable and benefits you the most. I personally depress it, but regardless of your preference just make sure you’re retracting it.

This will increase shoulder stability and decrease the range of motion since the active retraction of the shoulders puts them back in the socket.  In addition, you’ll also be able to create a more effective arch which will bring your chest up towards the ceiling reducing the distance the bar has to travel to it.

“Breaking the Bar” is a great drill to help to get your scaps retracted and to engage the lats. You can execute this drill with a PVC pipe if you struggle engaging your lats and scapula.

When performing this drill you want to make sure you externally rotate your shoulder, while retracing / depressing your scapula.