Bench Press Dynamics

In the context of weightlifting, particularly the bench press, the precision of cueing can very often impact a lifter’s ability to perform the exercise correctly, especially at the beginning phase of a training journey. Arches, scapulas, grip tips, leg-drive. There are a lot of things that go into mastering the bench…

However, overly complex instructions can sometimes overwhelm and confuse trainees!

For instance, instead of cueing athletes to focus on the precise positions of their scapula throughout the lift, it’s sometimes more beneficial to use a broader cue such as “keep the chest up.”

This phrase inherently guides lifters towards the “same form”—inducing the scapula’s to retract and depress naturally, while simultaneously avoiding the restriction of the scapula’s’ protraction that occurs during the concentric phase of the lift, which could be intended when thinking about “only” depressing and retracting the scapula’s.

Scapulas will move, because they’re suposed to do so in a dynamic environment.

This concept extends beyond the bench press and into broader problem-solving scenarios. Simplicity can be advantageous.

When information overload is a risk, a concise and easily understood directive is often the most efficient way to guide action. This is particularly true in situations where too much focus on minute details can obscure the overall goal or action required.

In the case of scapular movement during bench pressing, the scapulas will naturally follow the scapulohumeral rhythm without the need for micromanagement. Encouraging natural movement rather than forcing a specific position can result in a more productive and less confusing experience for the lifter.

This principle is of course context-dependent, but it is a valuable consideration for coaches and educators in various fields who aim to convey information effectively and efficiently.