Correct elbow location for bench press?
2 min read
Asked by: Gregory Shirley
So, should your elbows be in or out for bench press? The elbows should either be slightly in or directly in line with the barbell when the weight is on the chest. This position will be the most optimal way to transfer force from the shoulder girdle, through the arms, and to the barbell.
Should I tuck my elbows in when benching?
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.
How do you tuck elbows for bench press?
Position relative to the rest of your body. Here where I'm tucking it's a 30 45 degree angle and then. When I flare it's closer to about a 60 degree angle as you're about to see.
Should you fully extend elbows 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 flare elbows?
Idea that you need to tuck the elbows in order to make it more safe for the shoulders. So as you can see in this expertly drawn picture.
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.
Why do elbows flare on bench?
So that's gonna be a elbows flared approach to to doing the bench press so if you're trained for muscle building you want an elbows cleared. Now knowing if we're training for power lifting or training
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.
