24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 19 of 19
  1. #1
    Registered User samakaballer's Avatar
    Join Date: Dec 2008
    Stats: 6'1", 200 lbs
    Posts: 1,655
    Rep Power: 148
    samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50)
    Visit samakaballer's BodySpace
    samakaballer is offline

    Bench press technique.. Elbows tucked or flared out? which is better?

    I have been benching for a year and a half just about and have been benching with my elbows pretty much flared out, due to people telling me it will put more stress on my chest rather then my triceps or something... I tried to bench with my elbows tucked and I was a lot weaker but maybe I just need to get used to it for a few weeks and i'll be just as strong using that technique... What do you guys think??? I'm having a hard time making gains on bench and maybe changing up the technique will help...
    Reply With Quote

  2. #2
    Registered User wallyworld34's Avatar
    Join Date: Sep 2008
    Location: El Paso, Texas, United States
    Age: 33
    Stats: 6'0", 243 lbs
    Posts: 3,495
    Rep Power: 1816
    wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000) wallyworld34 is just really nice. (+1000)
    Visit wallyworld34's BodySpace
    wallyworld34 is offline
    45 degree man, not flared , not pinned to your sides.
    Reply With Quote

  3. #3
    Registered User samakaballer's Avatar
    Join Date: Dec 2008
    Stats: 6'1", 200 lbs
    Posts: 1,655
    Rep Power: 148
    samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50)
    Visit samakaballer's BodySpace
    samakaballer is offline
    o alright, i almost do a 45 degree angle. i just dont "tuck" my elbows in.. I was reading to tuck elbows and touch the bar on upper abs almost and bench up in a straight line, i touch my lower /mid chest when bench pressing, and i notice that nfl players do bench with their elbows tucked in.. ehh idk, i'll just try touching the bar lower a tad lower then my chest next time see how that works...
    Reply With Quote

  4. #4
    Registered User Chesticles2's Avatar
    Join Date: Jul 2009
    Location: Langley, BC, Canada
    Age: 27
    Stats: 6'1", 210 lbs
    Posts: 772
    Rep Power: 115
    Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10) Chesticles2 is on a distinguished road. (+10)
    Visit Chesticles2's BodySpace
    Chesticles2 is offline
    If you do what you always do, you'll get what you always get
    -Ronnie Coleman


    Try new things, CG Bench is the best tricep exercise for mass and I have no clue why you havent ever tried it...because it should be your starting tri exercise the next time you step foot into the gym to train.
    The bar allows many places to put your hands and direct your elbows, so try new ways. I go just inside the power rings and i find i get the most power from this position. I can bench super heavy with my hands close as well, but that might be from my pratise as well. I wouldnt suggest elbows by your side unless doing tris, but if you want to pre exhaust your chest first then hit close grip bench as a superset, the tris will allow you to use more weight. Ppl train to similar these days, so train how it works for you and use the gym in new ways that you might think are ****ed up and unusual, because they most likely arnt.
    =[][][]=== B I G xxx P O P P A xxx P U M P ===[][][]=

    If The Bar Aint Bendin, Your Just Pretendin
    Reply With Quote

  5. #5
    Registered User gymcandykid's Avatar
    Join Date: May 2008
    Location: Japan
    Age: 25
    Stats: 6'0", 203 lbs
    Posts: 2,574
    Rep Power: 417
    gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250) gymcandykid has a spectacular aura about. (+250)
    Visit gymcandykid's BodySpace
    gymcandykid is offline
    I flared them and tweaked my shoulder then went on youtube and found out i had been benching wrong... i was flarin my elbows out to far... you want about a 45 degree.
    Don't pray for lighter burdens but for stronger bodies.
    Reply With Quote

  6. #6
    Seoul-Brotha Bostongeorge617's Avatar
    Join Date: Oct 2008
    Location: Massachusetts, United States
    Stats: 5'7", 171 lbs
    Posts: 3,208
    Rep Power: 6277
    Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000) Bostongeorge617 is a name known to all. (+5000)
    Visit Bostongeorge617's BodySpace
    Bostongeorge617 is offline
    You were told right, flaring your elbows do place more of the emphasis on the chest than if you tucked them. But it also places more stress on the shoulders from what I have read/heard. This doesn't bother most people, myself included, so I can't vouch for that. If you are having a hard time developing your pecs, it seems contrary to take emphasis away from chest. I would agree that something needs to change within your program to get you growing again, but I'm doubtful that changing from flare to tuck is going to have a major impact.
    Use the tools of the trade to help you. I use devices such as chalk for grip strength, gloves, wrist straps, lifting belts - if it helps you lift more, it's all good. - Ronnie Coleman, Hardcore, 2007 Triumph Books

    Biggest question in bodybuilding: Whaddaya bench? As I've said before, it doesn't matter how much you bench; it matters how much you [i]look[/i] like you bench... There's no round on stage that's the benchpress round. - Bob Chicherillo, World Class Physique, CMG
    Reply With Quote

  7. #7
    I rep what you max! XXX666's Avatar
    Join Date: Nov 2007
    Stats: 5'10", 250 lbs
    Posts: 2,310
    BodyPoints: 3261
    Rep Power: 1227
    XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000)
    Visit XXX666's BodySpace
    XXX666 is offline
    tucked. the shoulder joint makes arcs, tucking your shoulder allows the shoulder to rotate, hence is why you have a rotator cuff that holds the shoulder in place. flaring the elbow only removes stress away from the torso and places that stress on the delts and triceps; the further away your elbow is from your torso the more the chest is removed from the movement.

    the pec has two functions, to push the hands away from the body and to move the hand across the torso. the bench press is not a movement that stretches the pec, it is a contraction and midrange motion.

    you can NEVER isolate the chest with a bench press because it is a compound movement; the best you can do is mimic a natural movement and squeeze the hell out of your pecs as you press.
    Reply With Quote

  8. #8
    Classiest Moderator Alive 400Lb Gorilla's Avatar
    Join Date: Nov 2008
    Stats: 5'11", 400 lbs
    Posts: 25,686
    Rep Power: 1725622
    400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz 400Lb Gorilla has the mod powerz
    Visit 400Lb Gorilla's BodySpace
    400Lb Gorilla is offline
    Originally Posted by XXX666 View Post
    tucked. the shoulder joint makes arcs, tucking your shoulder allows the shoulder to rotate, hence is why you have a rotator cuff that holds the shoulder in place. flaring the elbow only removes stress away from the torso and places that stress on the delts and triceps; the further away your elbow is from your torso the more the chest is removed from the movement.

    the pec has two functions, to push the hands away from the body and to move the hand across the torso. the bench press is not a movement that stretches the pec, it is a contraction and midrange motion.

    you can NEVER isolate the chest with a bench press because it is a compound movement; the best you can do is mimic a natural movement and squeeze the hell out of your pecs as you press.
    you still got the link to the thread you started about proper bench technique? that was a good start but cant find it with search(forgot the name and theres alot of chest threads) good advice
    Squat: 465 Bench: 355 Dead: 585 Press: 240
    Reply With Quote

  9. #9
    im stronger jensen's Avatar
    Join Date: Oct 2004
    Location: staten island
    Posts: 309
    Rep Power: 182
    jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10) jensen is on a distinguished road. (+10)
    jensen is offline
    Originally Posted by wallyworld34 View Post
    45 degree man, not flared , not pinned to your sides.
    this
    Reply With Quote

  10. #10
    Registered User RealMenDeadLift's Avatar
    Join Date: Jan 2009
    Age: 26
    Posts: 4,201
    Rep Power: 10028
    RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000) RealMenDeadLift is a name known to all. (+5000)
    Visit RealMenDeadLift's BodySpace
    RealMenDeadLift is offline
    Enough to not make it a tricep movement, not so much that you tear your rotator cuffs.
    Reply With Quote

  11. #11
    Registered User samakaballer's Avatar
    Join Date: Dec 2008
    Stats: 6'1", 200 lbs
    Posts: 1,655
    Rep Power: 148
    samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50)
    Visit samakaballer's BodySpace
    samakaballer is offline
    thanks guys. I might try the close grip bench press, i used to do it once in a while... I'm going to do close grip bench on my regular bench days because in my routine right now i do chest and triceps on the same day, so my triceps will be a bit fatigued by the time i do close grip but that doesn't matter i dont think..
    Reply With Quote

  12. #12
    I rep what you max! XXX666's Avatar
    Join Date: Nov 2007
    Stats: 5'10", 250 lbs
    Posts: 2,310
    BodyPoints: 3261
    Rep Power: 1227
    XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000) XXX666 is just really nice. (+1000)
    Visit XXX666's BodySpace
    XXX666 is offline
    Originally Posted by 400Lb Gorilla View Post
    you still got the link to the thread you started about proper bench technique? that was a good start but cant find it with search(forgot the name and theres alot of chest threads) good advice
    http://forum.bodybuilding.com/showth...hp?t=116435491

    i need to update it.....................
    Reply With Quote

  13. #13
    Registered User samakaballer's Avatar
    Join Date: Dec 2008
    Stats: 6'1", 200 lbs
    Posts: 1,655
    Rep Power: 148
    samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50)
    Visit samakaballer's BodySpace
    samakaballer is offline
    Holy crap 45 deg angle feels greAt!!!
    Reply With Quote

  14. #14
    Registered User samakaballer's Avatar
    Join Date: Dec 2008
    Stats: 6'1", 200 lbs
    Posts: 1,655
    Rep Power: 148
    samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50) samakaballer will become famous soon enough. (+50)
    Visit samakaballer's BodySpace
    samakaballer is offline
    I felt way more power with the 45 degree angle today, and i touched below my chest kinda uppder abdomen i think i was using textbook form. wtf, i've been at a stall for so long on bench this is all i needed to do i think... 2 bad im dieting so my bench might not get as great as it could, but ordered no shotgun and synthesize so maybe i'll get some nice gains.
    Reply With Quote

  15. #15
    Registered User TheWaterBoy8's Avatar
    Join Date: Aug 2013
    Age: 16
    Stats: 6'2", 175 lbs
    Posts: 12
    Rep Power: 0
    TheWaterBoy8 has no reputation, good or bad yet. (0)
    Visit TheWaterBoy8's BodySpace
    TheWaterBoy8 is offline
    I am a noob and always benched with my elbows flared... then I found out I was doing it wrong. So then I put my elbows at 45degrees and seemed to be quite a bit weaker... I do close grip bench and all but I'm just wondering is it normal to lose strength if I have just switched from flared to 45degrees? It was kinda disheartening to know I've corrected my form and it's made me weaker...
    Reply With Quote

  16. #16
    Registered User Mrpb's Avatar
    Join Date: May 2012
    Location: Netherlands
    Age: 42
    Stats: 9'9", 999 lbs
    Posts: 12,307
    Rep Power: 27354
    Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000) Mrpb has much to be proud of. One of the best! (+20000)
    Visit Mrpb's BodySpace
    Mrpb is offline
    Yes that's quite common. Before your shoulders were helping out massively. Now you are pressing with the pecs.
    Reply With Quote

  17. #17
    User ZoranM's Avatar
    Join Date: Nov 2009
    Stats: 5'11", 220 lbs
    Posts: 7,719
    Rep Power: 64493
    ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000) ZoranM has a brilliant future. Third best rank! (+40000)
    Visit ZoranM's BodySpace
    ZoranM is offline
    Originally Posted by TheWaterBoy8 View Post
    I am a noob and always benched with my elbows flared... then I found out I was doing it wrong.
    What? Says who?
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
    Reply With Quote

  18. #18
    Registered User TheWaterBoy8's Avatar
    Join Date: Aug 2013
    Age: 16
    Stats: 6'2", 175 lbs
    Posts: 12
    Rep Power: 0
    TheWaterBoy8 has no reputation, good or bad yet. (0)
    Visit TheWaterBoy8's BodySpace
    TheWaterBoy8 is offline
    Originally Posted by ZoranM View Post
    What? Says who?
    Well everyone seems to say its right to bench with elbow 45 degrees? **** I don't know what to believe
    Reply With Quote

  19. #19
    CEO 10k/year Ironface's Avatar
    Join Date: Jan 2013
    Stats: 5'11", 210 lbs
    Posts: 4,882
    Rep Power: 2829
    Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500) Ironface is a glorious beacon of knowledge. (+2500)
    Visit Ironface's BodySpace
    Ironface is offline
    Originally Posted by TheWaterBoy8 View Post
    Well everyone seems to say its right to bench with elbow 45 degrees? **** I don't know what to believe
    First off, you shouldn't have necro bumped this 4-year-old thread.

    Second, I'd strongly advise you to keep your elbows tucked assuming you don't want to cause a rotator cuff injury.
    Reply With Quote

Reply

Similar Threads

  1. Bench Press technique ?....
    By Flex_Or_Die in forum Exercises
    Replies: 5
    Last Post: 08-12-2004, 05:58 PM
  2. Bench Press Technique
    By mhitchcock in forum Teen Bodybuilding
    Replies: 10
    Last Post: 12-16-2003, 08:08 AM
  3. Replies: 3
    Last Post: 02-09-2003, 01:16 PM
  4. How is this bench press technique for strength?
    By SsiK in forum Teen Bodybuilding
    Replies: 1
    Last Post: 09-09-2002, 09:54 PM
  5. close grip bench press (with elbows out)
    By RaisedFist in forum Exercises
    Replies: 8
    Last Post: 05-23-2002, 09:15 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts