Paul, I found your video with Meadows, https://youtu.be/DoaSpIlvH5U?t=139 but the one thing that I want to ask about - and this might just be a language barrier thing. So, to clarify, on the barbell bench press we are to,
Allow scapular retraction on the eccentric, (backward movement)
Allow scapular protraction on the concentric, (forward movement)
again, as you said, let the scapula move around the ribcage.
But I’m not sure what is correct with regards to scapular depression in this movement. Someone here mentioned a Kabuki video, where the lifter is keeping their scapula depressed while letting the scapula move between some protraction and deep retraction.
I tried seeing if there is a difference with my ability to flex my pectorals with the scapula depressed and to me I’d argue I get more pectoral activation when I keep my scapula depressed rather than not but this might not be because biomechanically that is the better position for it but rather that I’m more accustomed to activating my pec with a depressed scapula so I didn’t feel that the experiment answered my question.
Where can I find this?
Lastly, with regards to biomechanics, are there any sources you’d recommend that those of us that want to educate ourselves further seek out?
Reading through the text of your Instagram above on the Y pull, I noted reference to the strength curve benefit of reducing cable angle and therefore tension at the point of maximum delt muscle shortening. I have been doing these at home with resistance bands, and while you still get the reducing angle, the linear resistance is increasing at the point of muscle shortening. I really must get busy on some kind of home cable machine.
It’s not protraction. Protraction is more about the shoulders moving forwards rather than gliding around the ribcage. Both are components/functions being performed by the anterior serratus but there’s a subtle difference in what’s going on, that makes a big impact on the exercise.
Here’s the thing - STOP Thinking about what you’re doing with your scapula with you press and just allow it to move naturally. That’s the key. Allow it to move into retraction on the eccentric - how much? As much as it needs to. Allow it to rotate around the ribs on the concentric. How much? - As much as it needs to for the pecs to maximally contract.
You guys need to stop thinking about your scapula and trying to manipulate it when you’re pressing and just think about getting the pecs to lengthen and shorten. The nervous system will then take care of good scapula movement.
I’m not sure. If it’s Kabuki then it may be pure strength related and usually that means being held in retraction, even during the concentric.
This is a GREAT video and we’re basically saying the same thing. He’s saying not to overly protract. I’m saying not to think about protraction itself, and just allow the pecs to shorten naturally, which will glide the shoulders around (it’s going to look a little like protraction, but we’re splitting hairs here).
The point in this video is the same as mine - stop holding your scapula in retraction when you press. It’s going to fuck your shoulders. And stop listening to coaches who teach you to do this.
Any other coaching cues from the passed that come to mind that conflict with what you now know about biomechanics? Another joint that is attributed the same kind of complexity as the shoulder is often the hip for instance, are there any common cues we have on the squat pattern that are in effect bad for our joint health while potentially helping us move more weight?
