Scapular Retraction for Bench Press: Importance, How-To, and Exercises

How to retract scapula for bench press?

To properly retract your scapula for the bench press, lie on the bench, then actively pull your shoulder blades down and back, squeezing them together as if trying to hold a pencil between them, while simultaneously driving them into the bench to create a stable, elevated chest platform.

Understanding Scapular Retraction

What is Scapular Retraction? Scapular retraction refers to the movement of the shoulder blades (scapulae) towards the midline of the body, effectively pulling them closer together. This action is primarily driven by the rhomboid major and minor muscles and the middle trapezius. When combined with scapular depression (pulling the shoulder blades downwards), it creates a stable base for upper body pushing movements.

Why is it Crucial for Bench Press? Proper scapular retraction and depression are foundational for a safe and effective bench press for several key reasons:

• Enhanced Stability: Retracting the scapulae locks them into a stable position against the rib cage, reducing unwanted movement during the lift. This creates a solid "shelf" for the barbell to press from.
• Improved Force Transfer: A stable scapula allows for more efficient transfer of force from the chest, shoulders, and triceps into the barbell, leading to stronger lifts. Without this stability, force can dissipate.
• Injury Prevention: By stabilizing the shoulder joint and preventing excessive anterior humeral head glide, retraction helps protect the rotator cuff and anterior shoulder capsule from strain and impingement, particularly under heavy loads.
• Optimal Muscle Activation: A retracted scapula positions the shoulder joint in a way that allows for better activation of the pectoralis major (chest) muscles, while reducing over-reliance on the anterior deltoids, which can otherwise take over the lift.
• Reduced Range of Motion (ROM) at the Shoulder Joint: While the overall ROM of the lift remains full, scapular retraction slightly reduces the distance the humerus (upper arm bone) travels relative to the shoulder joint, which can be advantageous for shoulder health and strength in some individuals.

The Mechanics of Proper Scapular Retraction for Bench Press

Achieving effective scapular retraction is a specific skill that requires conscious effort and practice.

Step-by-Step Guide:

1. Lie on the Bench: Position yourself on the bench with your eyes directly under the bar. Ensure your feet are firmly planted on the floor, providing a stable base.
2. Grip the Bar: Take your desired grip width. Before un-racking, focus solely on your upper back.
3. Initiate Retraction: Think about pulling your shoulder blades down towards your hips and back towards each other. It's often described as trying to "shove your shoulders into your back pockets" or "squeeze a pencil between your shoulder blades."
4. Create the "Shelf": As you retract and depress, you should feel your upper back muscles engage, and your chest should naturally rise slightly, creating a stable, elevated platform. This slight arch in your upper back is a natural consequence of proper retraction, not an exaggerated lumbar arch.
5. Maintain Pressure: Once retracted, actively push your shoulder blades into the bench. This engagement should be maintained throughout the entire lift, from un-rack to re-rack. Avoid letting your shoulders "shrug up" towards your ears or "roll forward" during the eccentric (lowering) or concentric (pushing) phases.
6. Visualize: Imagine your shoulder blades are glued to the bench and cannot move forward or upward.

Key Cues:

• "Squeeze your shoulder blades together."
• "Drive your shoulders into the bench."
• "Pull your shoulders down and back."
• "Try to hold a pencil between your shoulder blades."
• "Show your chest to the ceiling."

Common Mistakes to Avoid:

• Shrugging: Allowing the shoulders to elevate towards the ears, which often accompanies a loss of stability and can place undue stress on the neck and upper traps.
• Protraction: Letting the shoulder blades roll forward (away from the midline), which compromises shoulder stability and can lead to anterior shoulder pain.
• Losing Position Mid-Lift: Failing to maintain the retracted position throughout the entire repetition, especially during the eccentric (lowering) phase or at the sticking point.
• Over-Arching the Lumbar Spine: While a slight thoracic arch is natural with proper retraction, an excessive arch in the lower back (lumbar spine) without proper core bracing does not contribute to shoulder stability and can be detrimental.

Integrating Scapular Retraction into Your Bench Press Setup

Scapular retraction isn't an isolated action; it's part of a comprehensive bench press setup.

The "Setup Sequence":

1. Lie Down and Foot Placement: Get into position with feet firmly planted.
2. Grip the Bar: Take your chosen grip.
3. Retract and Depress Scapulae: This is the critical step where you actively pull your shoulder blades down and back, driving them into the bench to create your stable base.
4. Brace Core: Take a deep breath into your belly and brace your core tightly. This creates full-body tension and helps maintain the scapular position.
5. Un-rack: With your scapulae locked in and core braced, un-rack the bar. Maintain the retracted position as you move the bar into the starting position.

Breathing and Bracing: Proper bracing, often using the Valsalva maneuver, creates intra-abdominal pressure that stiffens the torso. This stiffness helps to lock in the scapular position, making it easier to maintain retraction throughout the lift, especially during the most challenging parts of the concentric phase.

Exercises to Improve Scapular Retraction Strength and Awareness

To effectively retract your scapula during the bench press, you need both the strength in the supporting muscles and the kinesthetic awareness to perform the movement correctly.

Warm-up Drills (Pre-Bench Press):

• Band Pull-Aparts: Hold a resistance band with an overhand grip, arms extended in front. Pull the band apart by retracting your shoulder blades, keeping your arms relatively straight.
• Face Pulls: Using a rope attachment on a cable machine, pull the rope towards your face, leading with your elbows and actively retracting your shoulder blades.
• Scapular Push-Ups (or Plus Push-ups): In a plank or push-up position, allow only your shoulder blades to move, letting your chest sink slightly between your arms (protraction) and then pushing up by squeezing your shoulder blades together (retraction), without bending your elbows.

Accessory Exercises (General Strength Development):

• Seated Cable Rows: Focus on initiating the pull by retracting your shoulder blades before bending your elbows.
• Bent-Over Rows (Dumbbell or Barbell): Emphasize a strong squeeze of the shoulder blades at the top of each rep.
• Prone Y-Raises / T-Raises / W-Raises: Lying face down, lift your arms into a Y, T, or W shape, focusing on scapular retraction and depression.
• Pull-Aparts with External Rotation: Combine the band pull-apart with external rotation to engage the rotator cuff and further stabilize the shoulder.

Conclusion: Mastering the Foundation

Mastering scapular retraction is not merely a technique; it's a fundamental skill that underpins safe and powerful bench pressing. By understanding the "why" behind this movement, diligently practicing the "how," and incorporating accessory exercises to strengthen the supporting musculature, you can significantly enhance your bench press performance, improve shoulder health, and build a more robust, stable upper body. Dedicate time to perfecting this essential component of your bench press setup, and you will unlock new levels of strength and confidence under the bar.