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This video is about Retraction in Bench Press
Wait so you don’t keep this position when doing a push-up?? Should I always aim to do more of a push-up plus when doing push-ups but not benching?? I have major problems with winged scapula and when I try to keep them “down and back” I get pain
Thank you so much for this! Was having shoulder pain when benching and after trying this it completely subsided
What if I can't do this on one side? I've developed my shoulder to take over any and all chest exercises. And it's not a matter of improper technique (well it is..) but I physically can't get into the correct position. I know how to do it. It works great on one side, but not on the other. Can't do bench, can't do dumbbells, can't do cables, can't do pushups.
This needs more views after watching loads of videos I actually know why and how you involve your shoulder blades when benching now
A common cue is that
A common cue is that patients or clients should pull their scapula back and down. However, is this reasonable - or just a massive fallacy?
By pulling the scapula back and down, you risk jamming the brachial plexus and subclavian vessels into the first rib. BONES will be compressing these structures, potentially causing costoclavicular space syndrome and thoracic outlet syndrome! This can cause tremendous problems which you may read more about in my TOS article, linked below. Further, scapula "back and down" will put the scapula in retraction and downward rotation, GREATLY increasing the risk of both subacromial and coracoid impingement syndromes, with subsequent pain, muscle injury and late-night cries for help.
DO NOT PULL THE SCAPULA BACK AND DOWN! Learn to maintain proper scapular height during glenohumeral articulation. It is harder, but your body will thank you! Studies show that these patients have DEPRESSED scapulae, not elevated!
I’ve just had that exact advice pulling my scapular back and down. I am not sure what to do. Back and down feels very awkward to me and it clicks. I also have some compression in the brachial plexus with numbness in fingers. I’ve had a nerve conduction study to further confirm this. I feel like if anything they need to pulled slightly back and UPWARDS! Thanks
Terrible advice considering every physical therapist and elite benchers cue scapular retraction for the bench press.
Thank you for your videos. You explain everything very well which is very helpful when doing exercises. ?
You're making a lot of sense you disagree with most bench pressers but I think you're right thanks for the info Common Sense tells you your scapula and stuff should follow what your arm does
Holy shit were not all doctors plz simplify things next time
Retracting your scapula,
Retracting your scapula, or shoulder blades, is one of the most common cues when it comes to bench press. However if you're like me, getting in the best position or trying to pull them in and down never really made sense. In this video I show you a quick exercise I do as part of my warm up that's helped this cue finally click for me.
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These videos actually help people... you're so behind on the times
How much resistance for the bands do people normally use? I see some that are 15-35 lbs and like 50-125 lbs
Do you ever incline bench and if so how does scapular retaction play into it with your bum shoulder/s?
great video man, I am benching tomorrow so I will give this a bash in the warm ups
Cool drill. Got anything for leg drive?