Scapular Control During the Bench Press | Principles of Loaded Movement

When it comes to creating tension in the bench setup, people often talk about retraction. In order to better control the scapula and the humerus, we need both retraction AND depression of the scapula. Today we go over an RNT drill that gives the athlete resistance to work against in training scapular depression.
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[@leoc0426]

Great information that few people know.

[@krizex]

Cool drill, I'll give it a shot!

[@ElBoyoElectronico]

Super helpful!

[@TirthBArya]

Nice, but I don't have a training partner. Any other solution?

[@murdocklopez4599]

Interesting how would this work for incline bench?

[@kolecarterbenches]

good video

[@mdougf]

Cool but you didn't explain what it means or how to do it

[@Gumnball]

I've worked alot on this issue thinking that would solve my issue, only partially... Now I've to address a bicep tendinitis on the left side. I'm doing some stretching but if you have any tips on that matter that would be great.

[@kolecarterbenches]

occlusion training, blood flow restriction training to increase the blood flow to the tendonitis area. Do you lower the weight really slowly when you bench? Bicep involvement is primarily in the descent part of the press. Sorry, my 2 cents.

[@timbusta9808]

@@kolecarterbenches blood flow restriction training doesnt increase blood flow, it just acutely restricts it. the bicep tendonitis in my pov isnt caused by bicep involvment, but by pinching of the long bicep tendon. i also get problems in my left bicep tendon through the bench press since half a year. i think the cause of it is the fixed scapula since i dont get it through weighted push ups, where the shoulder blades are movable. bench press is shoulder adduction + flexion, there is no reason beside higher strength to force the shoulder blades in retraction + depression. it is healthier for the shoulders to move the scapula together with shoulder movement.

[@kolecarterbenches]

@@timbusta9808 it restricts it until you release the tourniquet and the massive amount of pooled blood rushes to the tendon or ligament like breaking a dam. It works great. I know first hand.

[@murdocklopez4599]

I honestly think if you develop the bending the bar technique it forces you to tuck in, correctly.

[@jimmykruzer]

@@timbusta9808 so do you disagree with the advice in this video?

[@SantomPh]

Are you saying we should unpress then depress?

[@catedoge3206]

yuh

[@Outstanding.Bill87]

How would yo do this if you train alone?

[@PTownStrength]

Tie bands to heavy DBs behind the bench.

[@TInyK12]

You want him to depress his shoulder blades but not keep it there? What? Confused