Bench Press Elbows

Elbow tuck and flare can be defined as the degree in which the elbows move in relation to the torso throughout the bench press. Don t flare your elbows. The best elbow position would be where your elbow continues to track underneath the barbell or slightly infront of it during the touch and press.

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Here s how shane martin describes elbow position for bench press the strongest pound for pound bench pressor in canadian history.

Bench press elbows. Understanding bench press elbow flare and tuck. Don t lower the bar with elbows out 90. Tuck your elbows is generally a bad cue for the raw bench press. Don t overtuck your elbows at the bottom.

Another modification you can make to help reduce your elbow pain during the bench press is to widen your grip. I recently got a bench press question from a commenter on my old forum. Flare and push is a much better cue. Even though your elbows should end up in a somewhat tucked position most people will over tuck if they focus on tucking their elbows.

Elbow wraps can be used to increase your bench press if the compression is tight enough. Where your elbows fall at the bottom of the bench press dramatically affects the stress placed on the muscles involved and also the joints. To help decrease your elbow pain when performing the bench press ensure that your elbow is at a 90 degree angle when you lower the bar and press it back up. Stop the bar an inch above your chest and don t lock out your elbows at the top.

Decreasing the load and performing a tempo bench press may be all you need to do in order to overcome your elbow pain. Shane martin 715lbs bench press 264lb bodyweight. Don t bench press bodybuilding style with your elbows perpendicular to your torso at the bottom. You know it s funny i used to get more bench press questions than anything and after a while i started gettin.

Make sure your wrists are straight and not bent back. They also have an indirect role in increasing your bench press by providing more stability and compression while working out. Benching in this manner will help you use your pecs more effectively and gain strength. Our elbows and wrists must be inilne because that s the most effective way to bench press.

Originally published on march 25 2012 flaring your elbows out on bench press versus tucking them to your sides. Widen your bench press grip. For a given weight narrower grips will place more stress on the triceps. Optimal elbow placement depends on your bench press goals.

The tighter the wraps the more they will assist the movement. The primary muscles involved in the bench press are the pectoralis major triceps and anterior deltoid front shoulder.