Obviously, in order to flare your elbows far out, you would need to have a wider grip, and many bodybuilders and some powerlifters adopt this elbows-out position for the bench press, some so that the upper arms come close to being perpendicular to the body. Your elbows may not actually be that close to your body, but they will feel as if they are. The Wide-Grip Bench Press. . Sorry, your blog cannot share posts by email. The wider grip will mean your elbows are more flared during the lift, loading the pecs more. BENCH PRESS FIX #2: Dead bench Popularized by Josh Bryant and recently brought to my attention by Greg Robins (seen below dead benching 315), the dead bench is a concentric-only lift where the bar starts on pins at chest level. There are different bench techniques. Once your grip is set, it’s imperative that you arch your back, shifting tension toward … Exhibit A:  This is how you win an IPF medal and the ire of bros on the Internet who couldn’t even unrack that weight: What is this little tweak that’s given me so much bang for my buck? Dogs are the best thing in the world for self-esteem. But much like the “pull the bar apart” cue mentioned earlier, a strong bench press lockout needs a strong elbow flare. Also, you’d probably be arrested for kidnapping. Irrespective of where your elbows are, full ROM is the best way to prevent injury. So people end up benching with their elbows in front of the bar, hindering their arms from really using the pecs properly. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work here on Stronger By Science. My favorite variation is the Tate Press. 3. This site uses Akismet to reduce spam. Additionally, there is now a moment arm from the line of force of the bar to the elbow. Some will naturally feel better with a wider grip and more elbow flare. This is a problem I see most (at least 2/3) of the time in the first form check video new clients send me. 3. This certainly doesn’t apply to everyone, but almost every time someone tells me they have elbow pain benching, the first thing that jumps out on video is excessive tucking, with their elbows in front of the bar during the eccentric and reversal. There is often a lot of debate about optimal bench press technique, part of that debate is whether the elbows should be “Tucked” or “Flared” and at almost any powerlifting meet you will hear coaches cueing their lifters to “Tuck” or “Flare” depending on the each coaches preferred method for Bench Press, but what does it mean and which method is best ? Proper elbow position. As you tuck your elbows, your shoulders externally rotate. Problem 1: Extraneous moment arm for the triceps. ... BENCHING WITH YOUR ELBOWS FLARED OUT . 1. Just remember:  Flare and push. A standard bench press is done with your grip about 1.5x your shoulder width and your elbows flared to about 45 degrees, like so: Standard bench press grip width and elbow flare. This puts the triceps at a greater disadvantage. Arch Your Back. Now, I leave you with one of the best exemplars of this form (and a strong advocate of flaring your elbows when you bench):  The great Jennifer Thompson. (If you’re standing with your arms by your side, external rotation is rotating at the shoulder so your elbows are facing the wall behind you. When people say “flare the elbows” they mean that the elbows themselves are out away from the sides of the body. A lot of misconceptions exist about proper bench technique, there is no one right way. Don’t press in a... Flare Your Elbows. 2. You’ve gotta wedge yourself into position under the bar and, if it’s heavy enough, it will only move if you have your elbows and wrists in the perfect position. - https://bigbenchas.lpages.co/online-coaching/ VIP Membership Information! Even though your elbows should end up in a somewhat tucked position, most people will over-tuck if they focus on tucking their elbows. THE INCLINE DUMBBELL BENCH PRESS . And, just to point out some irony: Geared benchers, while saying to tuck your elbows, are also adamant about keeping your elbows under the bar. I can be contacted via this page, Facebook, or just say hi when I am training or coaching at Gympie City Gym. He’s trained hundreds of athletes and regular folks, both online and in-person. Press the bar away from you chest while flaring your elbows. They must stay under the bar. The Spoto Press. Enter your email address to subscribe to this blog and receive notifications of new posts by email. Share this on Facebook and join in the conversation, Greg Nuckols has over a decade of experience under the bar, a BS in Exercise and Sports Science, and a Master's in Exercise Physiology. I think this originated from two sources: The first issue (distinguishing powerlifting technique from bodybuilding technique) is just an example of a small difference that people want to treat as a big difference, with a dash of elitism sprinkled in there. In this position the elbows will naturally flare the correct amount for your individual anatomy. ), If bodybuilders touch the bar high on their chest, then we must touch as low on our stomach as humanly possible! The Incline Dumbbell Press is one of our favorite bench press exercises because it provides a great amount of variation to your repertoire. In some cases, over-tucking can contribute to elbow discomfort as well.

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