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The press technique involves shrug at the top to more fully engage the trapezius. I think it isn’t necessary, since the traps are major scapular elevators and necessary for the press anyway, but I accept the advice. The question is: Why not do the same thing on the bench press to engage the serratus anterior, since it is the major scapular protractor? Doing this would take the scapulae out of maximum retraction, and they would need to be reset each rep, but I think the benefit would be there. I think the serratus development could help the (standing) press (slightly).
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It is interesting to me that the hamstring work in the squat is nearly isometric, since both the hip and knee go from flexion to extension thus effectively lengthening the muscle at the knee and shortening it at the hip. Therefore, wouldn’t it be a good assistance exercise for the hamstrings to do hamstring curls or glute/ham raises? These are both muscle-shortening movements.
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How much do you bench press? I’m not asking this to be snarky, but rather to see whether you’ve really thought about the protraction issue, and how realistic it is for someone to actually reset their scapulae into retraction between every rep.
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We like deadlifts as a first-line movement for this.
Oh, I’m certainly a bench press lightweight. I see your point about how impractical it would be to reset each rep with heavy weights. And of course the deadlift is more of a hamstring-shortening movement than the squat.
Thanks for the reply.
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