The Press and Shoulder Blade Retraction

[Baldr]

Coach,

Should one retract the shoulder blades the second the bar leaves the chest, or when the bar passes the forehead?

Also, in my gym I have no choice but to press in front of a mirror. I feel that looking straight forward as you prescribe takes away some of my proprioception due to me seeing the bar moving in my field of view. Should I look down at my leg reflection in the mirror (so I don't see the bar moving)?

Thanks.

[Mark Rippetoe]

One never "retracts" the scapulae when pressing. One shrugs one's shoulders at the top so that the scapulae come into a position supported correctly by the traps.

And if you have to press in front of a mirror, just stare at your hair. This will keep you from looking at the bar.

[Baldr]

I was confused reading pages 161-162 in SS:BBT:

"The other way to be loose is to let the shoulder blades slide forward, out of active retraction by the rhomboids and traps."

"This is corrected by keeping the shoulder blades retracted and tight and the elbows not too far forward. In this position the shoulders are supported and the forearms can drive the bar straight up."

Also Figure 5-20 on page 162 that shows scapular retraction. Do all of these things refer solely to locking out?

[Mark Rippetoe]

Sorry, you're right. The retraction mentioned in BBT refers to an isometric tightness, not an active adduction of the scapulae. This isometric tightness is carried up into the shrug, but you never really think about pulling your shoulder blades together when you're moving the bar.

[Baldr]

Ahh, thanks coach! That clears a lot up.

Are the squat and bench press the only movements in which an active adduction of the scapulae is required, where the athlete should think about pulling his shoulder blades together, imagining he is pinching a coin between them?

[Mark Rippetoe]

Probably, although some people find it helpful to cue this before a pull. I don't coach this, but I have seen it done.