Bench press – arm position?

Asked by: Tyler Fulton

Lie flat on your back on a bench. Grip the bar with hands just wider than shoulder-width apart, so when you’re at the bottom of your move your hands are directly above your elbows. This allows for maximum force generation. Bring the bar slowly down to your chest as you breathe in.

Where should my arms be when I bench press?

Your arms should track at approximately 45 degrees outward from your torso. This allows you to distribute the weight better across your shoulders, triceps and chest. This might be the total opposite of the ‘flared out’ arm position you typically use.

Should you tuck your elbows in when bench pressing?

WHO SHOULD TUCK? Well, that depends on the grip width of the lifter. If you have a narrow grip, your arm angle will be much smaller and the touchpoint on your chest will be much lower. So if you bench with a narrow grip, “tuck your elbows” might be an effective cue.

What angle should elbows be when benching?

around 45 degrees to about 70 degrees

For most people, an elbow angle of somewhere around 45 degrees to about 70 degrees will best line up with and activate their chest fibers when they press while being safest on the shoulders.

Does hand position matter bench press?

The close grip offers the most range of motion of any Bench Press grip. The closer your hands are together, the further you have to move the bar to lock it out and complete a rep. This means you probably won’t be setting any personal records using a close grip, but a host of other benefits makes up for it.

How do I keep my elbows in while benching?

Position you don't want to be a little bit elbows out you want to make sure you're really tucked in tight all right so that's number one next thing is develop your triceps.

Should you fully extend arms on bench press?

You should never fully extend your elbows when bench pressing unless performing single reps in preparation for competition. Maintaining “soft” elbows gives you more control over the bar. Move the bar out of the rack to directly vertical over your shoulder joint. Lower the bar until it touches your chest.

Should you touch your chest when benching?

To Touch or Not to Touch



The barbell should lightly touch the middle of your chest when performing the barbell flat bench press. By touching the bar to your chest, you ensure a full range of motion, which, in turn, activates more muscle fibers.

How do I keep my shoulders tucked while benching?

Pull each down and back that yes let it go. Excellent pull hold yes.

How do you bench press correctly?

Area make sure your elbows. And upper arms are at a 45 degree angle to your torso. Drive the bar upward keeping your torso. And legs tight congratulations you've just completed the benchpress.

Should your wrists be straight when benching?

Simply put, the safest and most effective way to bench press is to use a straight or locked wrist. When you bench press with bent wrists you’re creating an “energy leak” in the system, thereby reducing force output and making it that much harder on yourself to press the bar up away from your body.

Why do bodybuilders use suicide grip?

Lifters use the suicide grip because they say it places their wrist in a better position, keeps their shoulders safer, and allows them to activate their triceps more. While these are valid reasons, the suicide grip poses several cons, which can be avoided by using a normal grip.

Is wider grip better for bench?

With a wider grip, it’s much easier to keep your shoulders in the correct position as the bar comes down to your chest. This will make your power output better, and improve your bench press development.

Why is my bench so weak?

If you’re weak off the chest in the bench press it’s either because (1) you have weak contributing muscle groups, namely the pecs, or (2) you have inefficient technique, ranging from an inconsistent touch point, bringing the bar down to slow, lacking a bench press arch, or picking the wrong grip.

Does close grip bench make you stronger?

The close grip bench press is an upper body compound exercise that targets the triceps muscles. The secondary muscles involved are your chest and shoulders. Using a narrow grip is shown to be a great alternative method to increase upper body pushing strength.

How many reps should I do for bench press?

The bench press requires strong lats, so these movements help build that strength. One you feel ready to bench press, Oelschlaeger advises beginners to try five to eight sets of three reps each. That way, you can really zero in on your form and focus on a few reps at a time.

Is it OK to bench press everyday?

Yes, you can bench press every day if the goal is to improve technique, break through a plateau, or prioritize the bench press over other lifts for a period of time. However, it is not recommended to bench press every day if the lifter is prone to injuries, and/or cannot consistently train 7 days a week.

Is 3 sets of 10 reps enough to build muscle?

Three sets are not enough to build muscle. Increasing the number of sets of each exercise, even while only performing 10 reps, can build muscle because you will be pushing your muscles to fatigue because they are under tension longer. Don’t stop at 3 sets but complete 4 or 6 or 8.

What is the average weight a man can bench press?

Based on bench press standards and the average body weight of an American male, an untrained or novice man can often lift between 135 and 175 pounds.

How much can a gorilla bench press?

4,000 lb

A Silverback gorilla can lift 4,000 lb (1,810 kg) on a bench press, while a well-trained man can only lift up to 885 lb (401.5 kg. Research shows that a gorilla can lift up to 27 times their full body weight.

What is considered strong for a man?

US men aged between 20–34 can grip 98 pounds of force. Self-reported beginners to lifting weights said they could: Bench press: 85kg (187 pounds) Squat: 102kg (225 pounds)

How much should I bench if I weigh 150?

Bench press average by weight

How much should a 165 pound man bench?

How to Properly Determine The Average Bench Press Weight For Your Body Type

How much should a 17 year old bench?

What Is The Average Bench Press For A 17 Year Old? The average bench for a male 17-year-old is 1.2 times bodyweight. The average bench for a female 17-year-old is 0.8 times bodyweight.

Can the average man bench press 225?

Yes, 225 is a decent bench press number for a man. Depending on his age and weight, he should be able to bench press anywhere between 70 and 100 percent of his body weight. If a man weighs 200 pounds, a bench press or 225 pounds would be considered above average.

How rare is a 405 bench press?

Male Standards

What percent of the population can bench 300?

Generally, about 1 out of every 8-10 males attending the school will be able to bench 300 or more by the time they graduate. Of course, the people attending a personal training school are more fit than the normal population, but it just isn’t that rare.