Stabilizing your scapulae when performing chest exercises -- such as the bench press -- allows you better control when lowering the bar. This control provides more stability in the bottom of the lift, which may translate into greater power. Stabilizing your scapulae does not require specific exercises, although you can directly train the muscles that control the position of your shoulder blades. Consult a health-care practitioner before beginning any strength-training program.
Retraction
Step 1
Drive yourself firmly down into the bench using your legs. Your feet must be flat on the floor and you must use your leg strength to control your hips.
Step 2
Retract your shoulder blades. Pull them together, as if you were trying to hold a marble between your scapulae. When you pull them together, you should feel your chest elevate slightly.
Step 3
Reach up and grip the bar without moving your shoulders. Grip the bar tightly with a feeling of attempting to pull the bar apart with your hands. This helps maintain tension in your upper back, which helps you maintain position.
Step 4
Tuck your elbows in as you lower the bar. As your elbows retract, pull your scapulae down and tighter, if possible. When you press the bar up, avoid relaxing your back.
Exercise
Step 1
Lie face down on an incline bench. Hold a dumbbell in each hand. Allow your arms to stretch straight down below the level of the bench. The weights should not touch the ground.
Step 2
Shrug your scapulae up and back in the same manner that you would when bench pressing. Hold at the top for a count of two, then lower under control.
Step 3
Perform three to five sets of eight to 12 repetitions. Select a weight that challenges you to complete all of your reps.
Tips and Warnings
- Lowering the bar slowly makes it easier to control your motion, but takes more energy. Practice to find a balance between speed and control.
- Never lift without a spotter.
Things You'll Need
- Adjustable bench
- Barbell
- Dumbbells
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "The Westside Barbell Book of Methods"; Louie Simmons; 2008
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