Bench Press... Elbows in??

[TommyStarwind]

Hey guys... I read this in men's fitness or men's health I can't remember which, but when you're doing the old fashion bench press it pretty much says to have your elbows parallel with your body for better chest gains? Does this help with Incline and decline as well? Does this not kill your tri's faster? Thanks...

[debil]

you wanna try and keep them somewhat closer to your rib cage, but not parallel unless you're doing close grip, and not perpendicular either..

[TommyStarwind]

So like putting your hand out straight in front of you? It seems like its not parallel and its not sticking out at all... Kinda close to a 45 degree angle it seems. How do you do it?

[TommyStarwind]

you wanna try and keep them somewhat closer to your rib cage, but not parallel unless you're doing close grip, and not perpendicular either..

I'm forced to admit I was doing it pretty close to perpendicular...

[debil]

45 degrees should be good...kinda split the difference there between your ribcage and being perpendicular.

[KyleSlim]

agreed. 45 is good. parallel and at your side is more of a front-delt and triceps workout than a chest one though

[role-reversal]

A 45 degree angle is right about where you want it. If you start going out more than 45 degrees and you are putting more strain on your shoulders and it can lead to a possible injury. If you go inside of 45 you are then using more of your tricep.

[derekk1]

the closer you are to your body, the more the triceps get involved. so like others have said, 45 is good for chest hypertrophy.
if you just want your chest numbers to go up, however, keep your elbows in so your triceps help out and your bench numbers will increase.

[XXX666]

The tricep is always going to be involved in this movement regardless of your grip or elbow position. you cannot isolate muscles when doing a compound movement.

the key to doing the bench is correct shoulder girdle position and shoulder joint rotation so the lift can be done as safe as possible with the maximum amount of muscle output provided by the assistenance of multiple muscle groups.

[samcanadian]

After watching a few videos on how to properly bench, I realize I've worked up to 205x5lbs with bad form and now feel like a slut. I have my elbows at nearly 90 degrees to my body, as that's reallly the only position where I don't feel pain from my left shoulder when performing a benchpress or dumbbell press.

I guess I don't really have a question or anything, since I've been seeing gains with my lousy form, but I'm just wondering what the long term effects might be of my sissy bench form?

[hodgempls]

Try decreasing your grip width some. This helped me with my elbow positioning and hence my shoulders.

[debil]

I'm forced to admit I was doing it pretty close to perpendicular...

i used to when i was younger as well...just preferred a wide grip like my index finger a fingers width outside of the ring on the bar...it worked for me for a while...then i learned.

Try decreasing your grip width some. This helped me with my elbow positioning and hence my shoulders.

this.

[J_Bo]

The tricep is always going to be involved in this movement regardless of your grip or elbow position. you cannot isolate muscles when doing a compound movement.

the key to doing the bench is correct shoulder girdle position and shoulder joint rotation so the lift can be done as safe as possible with the maximum amount of muscle output provided by the assistenance of multiple muscle groups.

I started reading this thread and thought to myself, "man we need xxx666 up in here" I was just about to find that bench press thread you made and post a link in here.


this one

[Opies]

agreed. 45 is good. parallel and at your side is more of a front-delt and triceps workout than a chest one though

this. parallel is gonna slam front delts

[aman88]

should stimulate more of the muscle fibers of the inner chest area. its also "healthier" for the rotator cuff.

[Metal_Lust]

The tricep is always going to be involved in this movement regardless of your grip or elbow position. you cannot isolate muscles when doing a compound movement.

the key to doing the bench is correct shoulder girdle position and shoulder joint rotation so the lift can be done as safe as possible with the maximum amount of muscle output provided by the assistenance of multiple muscle groups.

[brwnbear]

i remember the first time i went from the wideflared elbow grip to the power lifter tucked elbow grip. I was 19 at the time went from 225 for 5 reps to 245 for 6. true story