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Why We Retract the Shoulder Blades in the Bench Press When we move our upper arm, the shoulder blade follows. This is called the scapulohumeral rhythm. In most movements, like punching or throwing, the arm moves forward and the scapula protracts. In a bench press, it is different. The bench blocks the shoulder blades from moving freely, so we need to deliberately set them from the start. The position we want is retracted and depressed. At the bottom of the press, when the bar touches the chest,
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You’re Better When You Train. If your body feels stiff, weak, or worn down — it’s time to change that. The ATHLEAN-X AX Training System is built to help you regain real, functional strength — not just look good, but move better, feel stronger, and stay injury-free. Created by celebrity strength coach and physical therapist Jeff Cavaliere, this 90-day plan uses science-based workouts that rebuild your body the right way. You’ll get: ✅ A full 90-day training calendar ✅ Guided video workouts focuse
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