Bench Press: Understanding Scapular Movement for Performance and Shoulder Health

How does the scapula move during bench?

During the bench press, the scapulae (shoulder blades) primarily perform retraction and depression to create a stable base for force transfer and protect the shoulder joint, with subtle protraction and upward rotation occurring towards the lockout phase.

Anatomy of the Scapula and Shoulder Girdle

The scapula is a triangular flat bone that forms the posterior part of the shoulder girdle. Unlike other bones with fixed joints, the scapula articulates with the humerus (arm bone) at the glenohumeral joint and with the clavicle (collarbone) at the acromioclavicular joint. Its primary connection to the axial skeleton is through muscle attachments, making it highly mobile. This mobility is crucial for the vast range of motion of the arm, but it also necessitates stability during compound movements like the bench press.

Key Scapular Movements

To understand its role in the bench press, it's essential to recognize the six primary movements of the scapula:

• Retraction (Adduction): Moving the scapulae closer to the spine (squeezing them together).
• Protraction (Abduction): Moving the scapulae away from the spine (spreading them apart).
• Elevation: Moving the scapulae upwards, towards the ears (shrugging).
• Depression: Moving the scapulae downwards, away from the ears (pulling them down).
• Upward Rotation: The glenoid fossa (shoulder socket) rotates upwards, allowing the arm to raise overhead.
• Downward Rotation: The glenoid fossa rotates downwards, returning the arm to the side.

Scapular Movement During the Bench Press: The "Retraction and Depression" Principle

For optimal performance and safety in the bench press, specific scapular positioning is paramount. The general principle revolves around creating a stable platform from which the humerus can push.

• Initial Setup and Unracking: Before unracking the bar, the scapulae should be retracted and depressed.

  • Retraction: Pulling the shoulder blades together helps to "pin" them against the bench, creating a stable, rigid base. This shortens the distance the bar needs to travel and brings the elbows into a more mechanically advantageous position. It also helps to pre-stretch the pectoral muscles, potentially increasing force output.
  • Depression: Pulling the shoulder blades down towards the hips helps to engage the lower trapezius and latissimus dorsi muscles, further stabilizing the shoulder girdle. This action also helps to create a slight arch in the upper back, which can improve leverage and reduce the range of motion slightly, while critically preventing the shoulders from elevating and impinging the rotator cuff.

• Eccentric Phase (Lowering the Bar): Throughout the lowering phase, the goal is to maintain the retracted and depressed position of the scapulae. As the bar descends, the shoulder blades should remain "packed" against the bench. Allowing them to protract or elevate during this phase can compromise shoulder stability and increase the risk of injury.

• Concentric Phase (Pushing the Bar): As you push the bar upwards, the scapular movement is more nuanced:

  • Maintaining Retraction/Depression (Initial Push): The initial drive off the chest should primarily maintain the retracted and depressed position, leveraging the stable base.
  • Subtle Protraction (Towards Lockout): As the bar approaches lockout, especially if performing a full range of motion, a slight degree of protraction is natural and even necessary. This allows the chest to fully contract, pushing the shoulders slightly forward around the rib cage. This is often referred to as "punching through" or "finishing the press." Excessive protraction, however, can lead to instability.
  • Subtle Upward Rotation (Towards Lockout): Similarly, a very subtle upward rotation may occur at the very top of the movement as the arms extend, but this is far less pronounced than in overhead pressing movements.

Why Scapular Stability Matters for Bench Press

Proper scapular positioning and movement during the bench press are critical for several reasons:

• Force Production: A stable scapular base allows for more efficient transfer of force from the prime movers (pectoralis major, anterior deltoid, triceps) through the humerus to the bar. Without a stable base, energy is lost, and the lift becomes less efficient.
• Shoulder Health and Injury Prevention:
  • Reduced Impingement Risk: Retraction and depression create more space in the subacromial region, reducing the likelihood of impingement of the rotator cuff tendons or bursa against the acromion.
  • Enhanced Stability: "Packing" the shoulders helps to keep the humeral head centered in the glenoid fossa, preventing excessive anterior translation (forward movement) which can stress the anterior capsule and increase the risk of dislocation or labral tears.
• Optimized Muscle Activation: Correct scapular positioning ensures that the primary pressing muscles are properly engaged and can contribute optimally to the lift. For instance, a lack of scapular depression can lead to excessive upper trapezius activation, turning the bench press into more of a "shrug press."
• Improved Technique and Control: A stable base provides better control over the bar path and overall movement, leading to a more consistent and safer lift.

Common Scapular Issues and How to Address Them

Several common errors related to scapular movement can compromise bench press performance and safety:

• Excessive Protraction (Rounded Shoulders): Allowing the shoulders to round forward during the setup or eccentric phase reduces stability and increases stress on the anterior shoulder capsule.
  • Correction: Focus on the cue "squeeze your shoulder blades together" and "pull your shoulders into your back pockets."
• Lack of Retraction/Depression: Not actively pulling the shoulder blades back and down before and during the lift.
  • Correction: Consciously set the scapulae before unracking the bar. Visualize "tucking your shoulder blades into your back pockets."
• "Shrugging" (Scapular Elevation): Allowing the shoulders to elevate towards the ears, especially during the concentric phase, often due to a lack of depression or an attempt to compensate for weakness in the primary movers.
  • Correction: Reinforce the depression cue. Actively push your shoulders down into the bench. Ensure your elbows are tucked slightly to engage the lats, which assist in scapular depression.

Practical Application: Optimizing Scapular Position

To optimize scapular positioning for the bench press, consider these strategies:

• Pre-Lift Setup:
  • Lie on the bench with your eyes directly under the bar.
  • Reach up and grab the bar with your desired grip width.
  • Actively retract your shoulder blades by squeezing them together as if trying to hold a pencil between them.
  • Simultaneously depress your shoulder blades by pulling them down towards your hips, feeling your lats engage. This action often creates a natural slight arch in the lower and upper back.
  • Maintain this "packed" position as you unrack the bar and throughout the lift.
• Cueing: Use internal cues like "chest up," "shoulders back and down," or "pack your shoulders." External cues can include "drive your shoulder blades into the bench."
• Accessory Exercises: Strengthen the muscles responsible for scapular stability and control:
  • Face Pulls: Excellent for strengthening the posterior deltoids and external rotators, promoting retraction.
  • Band Pull-Aparts: Targets the rhomboids and mid-trapezius, improving retraction.
  • YTWLs (Prone): Develops scapular stability and strength in various planes.
  • Pull-ups/Lat Pulldowns: Strengthen the lats, which are crucial for scapular depression.

Conclusion

The scapula's movement during the bench press is far from static; it's a dynamic interplay of retraction, depression, and subtle protraction to create a powerful and safe pressing platform. Understanding these movements and actively implementing proper scapular control is fundamental for maximizing force production, protecting the shoulder joint, and achieving long-term success in your bench press journey. Prioritize stability and control over simply moving the weight, and your shoulders will thank you.