Sorry, your blog cannot share posts by email. 3. “Tuck your elbows” is generally a bad cue for the raw bench press. Why would I even care that you could bench a lot while looking like Twiggy? In this position the elbows will naturally flare the correct amount for your individual anatomy. Most of my bench press workouts are halfhearted at best, and a lot of times I’ll just swap out a bench press session for an extra squat day, rationalizing it by reminding myself that squats are a larger percentage of your powerlifting total anyways. When using the tucking technique for the Bench Press movements the elbows are held close to the body, and for many lifters touching the bar lower on the chest. This is one of the most common bench press mistakes. By the time the bar is against your chest, you will feel tight. However, as bench shirts got stronger and stronger, lifters had a harder and harder time getting the material to “give” enough for the bar to touch in a normal position. I’m not going to post any videos, but you can search on YouTube if you’re curious how that looks. Elbows flared, body squirming with hundreds of pounds hovering over their throat; that’s the LAST place I want my athletes. 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. Do you live in Gympie or the Cooloola region ? It’s not uncommon for me to just skip bench work for a few months at a time. Post was not sent - check your email addresses! . Use the same bar path as your normal bench press except stop 1-2 inches off your chest (just below your sticking point). Some of them involve elbow flare. Your elbows may not actually be that close to your body, but they will feel as if they are. If you focus on this cue, your elbows will generally wind up tucked to the appropriate position, not over-tucked as is common when people concentrate specifically on tucking their elbows. Elbow Pain After Bench Presses | Livestrong.com . My favorite variation is the Tate Press. 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. You should try to touch the bar in the same position you generally would when tucking your elbows, but do it with your elbows flared as much as possible; that will keep your elbows right under the bar, rather than allowing them to wind up in front of the bar. Press the bar diagonally from your mid-chest to above your shoulders. The shoulder joint was not designed to stop a weighted movement half-way through the deloading phase of the bench press. But I bench exactly the same setup raw as shirted; tucked, arched, and touching low. That’s naturally going to put your hands in more of a supinated (underhand) position. 3. Without wrapping your thumb around the bar, you don’t have to pronate your hand quite as much because the bar can sit at more of an angle across your hand, so there’s no need for your body to try to get that last bit of rotation from your non-rotating elbow. Press the bar away from you chest while flaring your elbows. 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. 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? The amount of shoulder abduction at the bottom of the bench press (aka whether your elbows are tucked by your side or flared out) is highly variable based on the individual. … MOST (80%+) people who have been over-tucking and give this a shot hit small PRs right away. 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. Steve proceeded to describe his personal bench press technique. Understanding Bench Press Elbow Flare and Tuck Elbow tuck and flare can be defined as the degree in which the elbows move in relation to the torso throughout the bench press… Also, you’d probably be arrested for kidnapping. He’s trained hundreds of athletes and regular folks, both online and in-person. I use hammer with elbows tucked to completely replace regular dbell bench due to shoulder issues and its much safer and cause less wear on the shoulder joint. Post was not sent - check your email addresses! Most professional lifters like dave tate or mark rippetoe advise that you experiment and find whats most comfortable for you in terms of bench position This puts the triceps at a greater disadvantage. Facebook, Twitter, YouTube. You must train your triceps to do exactly that. If bodybuilders flare their elbows, then we must tuck as much as we possibly can! They must stay under the bar. Push The Floor Away. (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. Even though your elbows should end up in a... 2. This allows for good pectoral involvement in the bench press movement without placing excessive strain on joints or triceps. This is an article about tricking out your bench press technique so you can dominate on the powerlifting platform. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes. Mike says leg drives can be a bit "overrated," and … A good bench press will look almost exactly the same on the way up as it did on the way down. "Bend your elbows close to your body. For a given weight, narrower grips will place more stress on the triceps. This places more emphasis on the triceps for developing power in the bench and takes strain away from the shoulders. However, just like a pet dog, the bench press is damn loyal to me. Widen Your Bench Press Grip Another modification you can make to help reduce your elbow pain during the bench press is to widen your grip. Don’t press in a... Flare Your Elbows. 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. What you want to avoid is the elbows being ‘behind the bar’, or flared out, when the bar is on your chest. Problem 2:  Not taking advantage of your pecs. ... BENCHING WITH YOUR ELBOWS FLARED OUT . As you can see, most of the muscle fibers are situated longitudinally, running more-or-less straight across from the sternum to the humerus. An incorrectly performed bench press can put an athlete in some lousy positions. The Wide-Grip Bench Press. Muscle fibers pull in a straight line. “Flare and push” is a much better cue. Treatment includes changing your routine and reducing the load. This website uses cookies to improve your experience. The elbow is supposed to just function as a hinge joint – flexion and extension only – no abduction, adduction, or rotation. - https://bigbenchas.lpages.co/online-coaching/ VIP Membership Information! 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. With extreme tucking, only a few of your upper pec fibers are optimally aligned to contribute to the movement. 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. If the point of contact on the chest is kept similar to a traditional bench press, then the elbows will more than likely flare out to a higher degree. We'll assume you're ok with this, but you can opt-out if you wish. While it isn’t 100% ‘wrong’ to allow your elbows to flare out during the press, it does place a greater amount of strain on your shoulders thus increasing the risk of injury. Some people preach a position in which the upper arms and elbows “flare out” away from the torso. Proper elbow position. If you treated a friend like you treat a dog – lock them in your house for hours at a time when you aren’t there, feed them the same crappy food every day, ignore them most of the time when you ARE around them, discipline them for perfectly normal behaviors like pooping on the floor, and lock them in a crate to sleep in – that friendship probably wouldn’t last long. Log in or register to post comments; Comments. To get around that, they started tucking their elbows more and more (so the chest plate wouldn’t have to give as much) and touching lower on their stomachs (again, meaning the material wouldn’t need to stretch as much). Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Click to email this to a friend (Opens in new window). Position your hands wider than shoulder-width apart, elbows flared out. Once your grip is set, it’s imperative that you arch your back, shifting tension toward …

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