In this post we will talk about scapular retraction, and why it is very important to pay attention to these small details.
An injury is, apart from being painful, an inconvenience when it comes to achieving our goals. Therefore, in this post we will explain how to perform scapular retraction in a correct way.
Performing this movement correctly will provide us with multiple benefits, the first and fundamental one is to protect our shoulders , depending on what types of exercises, for example the bench press. In this way and secondarily, it will allow us to lift more weight with less risk of injury. It’s called scapular retraction bench press.
How to perform scapular retraction exercises?
This movement consists of bringing the shoulder blades together, causing the chest to project forward. In this way, we will improve the technique and execution of the exercises.
The biggest problem with doing this movement to protect our shoulders is that when they say that they bring the shoulder blades together, they bring them together, orienting them upwards. This movement would be poorly executed, in addition, it causes unnecessary tension to be created in the trapezius. So we must bring the scapulae together, and bring them down, in this way we will protect the shoulder joint, stabilize it, and we can also protect the rotator cuff of the shoulder, a very common injury in the world of fitness.
Performing the scapular retraction in the bench press or in other exercises such as the rowing machine or pulls will help us to lift more efficient, safer and with less risk of injury. Therefore, it is a necessary measure if we want to achieve our goals, we all know that a shoulder injury can set us aside enough time to not fulfill our wishes.
The reason for performing scapular retraction, and why it protects the shoulder, is as follows:
If we do not perform the scapular retraction, the shoulder will be advanced, and when lifting the weight, the ligaments that compose it suffer, a lot. In most cases, we end up with damaged shoulders, or worse, injured.