Retracted Scapula - Bench Press

[boothy1987]

Wonder if someone can recommend so mental cues/training tips that ensure the scaps stay retracted on the push/upward phase of the bench press

I can get set with them squeezed together and a good solid base, get into the bottom position still good but as soon as I start to return the bar to the top of the lift, all that tension in the scaps and lats seems to disappear. I then have to try reset to the correct position before the next rep which is far from ideal. I'm sure there must be something simple that I'm doing wrong which is causing this

[stew-S160]

Try this- http://tnation.t-nation.com/free_online_forum/spor...

[boothy1987]

Cheers

I tried to break it all down last night and see where I could be going wrong. Turned out to be quite a lot of simple mistakes

Measured the distance between the index fingers and I was taking quite a wide grip. I've brought it in about 5" a side and it feels a lot better now, easier to keep back tight right through the set

Was also gripping the bar far too close to the fingers and not deep enough in to the palm. Felt an immediate difference just by making that slight adjustment, should also cure the wrist pain i've been having

[stew-S160]

Simple mistakes are the most common. Glad you got it figured out though.