Protecting the rotator cuff: scapular depression/retraction, 45–60 degree humeral abduction angles, touch points, and arch biomechanics.
Flaring the elbows at 90 degrees creates severe subacromial impingement on the supraspinatus tendon. Proper mechanics protect shoulder health while isolating pectoral fibers.
1. Optimal Pressing Setup Checklist
Scapular Position: Retracting and depressing the scapulae creates a stable muscular platform and pre-stretches the sternal pectoral heads.
Elbow Tuck Angle: Maintaining a 45°–60° angle relative to the torso avoids rotator cuff impingement while loading the pectoralis major.
Curved Bar Path: The barbell should descend to the lower sternum and press slightly backward toward the clavicles over the shoulder joints.
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