What I like to do is row myself towards the bar to pull my shoulder blades together behind me. Once that is there, I keep them retracted behind me and then I place myself down on the bench on my traps. Now, make sure that you really work your traps into that bench because that is where you're gonna stick with your leg drive. If you're not sitting on top of your traps, they're gonna slide and you're gonna lose all that power.