Scapular depression

Training Q&A [Moderated]
1

How important in scapular depression during the bench press?

I can notice that I’m losing scapular depression during the eccentric on the first rep, but it’s not noticable on video. In Greg Nuckols bench article he says;

“Beyond that, scapular position is simply a matter of comfort and personal preference. Some people just like their shoulder blades pulled straight back. A lot of people like some scapular depression along with the retraction. A few people actually prefer retraction and elevation. Play around with scapular depression/elevation and retraction to see what feels the strongest and most comfortable for your shoulders. The most important thing is simply that your shoulder blades are pulled together.”

I previously used to wrap bands around the bench, and noticed some shoulder pain from losing scapular depression when not using it. My shoulders have now adapted, and I can’t feel any pain anymore despite benching with more frequency, volume, intensity and heavier weight than before.

I am wondering about tips for keeping scapular depression during the bench? Or should I just keep the scapular straight back instead without scapular depression?

2

I personally prefer retracting them and depressing them myself, but agree that there’s a matter of preference for others here too.

You can think about pulling the shoulder blades down into your back pockets, pushing your chest up high, and using some tempo work to practice holding that during an eccentric.

1 Like
3

Tempo work seems like a good idea. I’m on the BBM/Scivation template, and I definitely try it for my next training block after peaking.