Scapula positioning in the bench press

[roundedback]

So the scapula should be retracted on the bench press, but where exactly? Retracted back and down? Just back? Maybe even retracted up towards the traps?

Currently I retract them back and down and this helps me keep them locked. However, this feels awkward and potentially dangerous in my shoulders when I try to lower my elbows at 75 degrees. Does this mean the scapula should not be pulled back and down, but rather just pulled straight back?

[Tom Campitelli]

Back and down is fine. Up is not fine. Pinching them straight back is probably the best. You do not want to shrug in a bench press like you do on a press because it makes scapular retraction difficult. This is precisely why you do want to shrug on the press, because scapular protraction is beneficial and necessary when putting a bar overhead.