Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 12 of 12
  1. #1
    Registered User super2333's Avatar
    Join Date: Jan 2012
    Age: 23
    Posts: 36
    Rep Power: 0
    super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000)
    super2333 is offline

    Elbows in or out for bench press?

    Just what the title asks. Should you bench press with your elbows at a 90 degree angle (as in 90 degrees from your body, not from going down on the press) and not hit your chest or have your elbows in a little and touch your chest?

    The reason I ask is because I have always touched my chest and had my elbows slightly in but a trainer at the gym I go to told me to keep my elbows out and to not touch my chest.
    Reply With Quote

  2. #2
    Registered User murlocman's Avatar
    Join Date: Sep 2010
    Location: Bloomsburg, Pennsylvania, United States
    Age: 20
    Stats: 5'6", 195 lbs
    Posts: 362
    Rep Power: 88
    murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000) murlocman has a brilliant future. Third best rank! (+40000)
    Visit murlocman's BodySpace
    murlocman is offline
    do whatever you feel better, elbows out is using more chest and elbows in more triceps
    Reply With Quote

  3. #3
    Registered User gb5k's Avatar
    Join Date: May 2012
    Location: Aurora, Ontario, Canada
    Age: 18
    Stats: 5'8", 160 lbs
    Posts: 711
    Rep Power: 105
    gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000) gb5k has a reputation beyond repute. Second best rank possible! (+100000)
    Visit gb5k's BodySpace
    gb5k is offline
    The trainer's right. Once you are within 3 inches or so of your chest it puts a lot of strain on your rotator cuff and can very easily cause injury. It won't hinder chest development to stop slightly away from touching. You only NEED to touch if you're training for some sort of PL event.

    You should keep your elbows out unless trying to hit the triceps with a close-grip in which case they should be by your sides.
    Reply With Quote

  4. #4
    Registered User alex493's Avatar
    Join Date: Mar 2012
    Age: 20
    Stats: 6'1", 170 lbs
    Posts: 115
    Rep Power: 36
    alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000)
    Visit alex493's BodySpace
    alex493 is offline
    Elbows should really be near a 45 degree angle to avoid shoulder injury, you want to really get almost below your chest
    Reply With Quote

  5. #5
    Registered User super2333's Avatar
    Join Date: Jan 2012
    Age: 23
    Posts: 36
    Rep Power: 0
    super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000)
    super2333 is offline
    Originally Posted by alex493 View Post
    Elbows should really be near a 45 degree angle to avoid shoulder injury, you want to really get almost below your chest
    What do you mean below your chest?
    Reply With Quote

  6. #6
    Registered User alex493's Avatar
    Join Date: Mar 2012
    Age: 20
    Stats: 6'1", 170 lbs
    Posts: 115
    Rep Power: 36
    alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000) alex493 has much to be proud of. One of the best! (+20000)
    Visit alex493's BodySpace
    alex493 is offline
    Originally Posted by super2333 View Post
    What do you mean below your chest?
    Barbell in line with your nipples kinda
    Reply With Quote

  7. #7
    Registered User super2333's Avatar
    Join Date: Jan 2012
    Age: 23
    Posts: 36
    Rep Power: 0
    super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000) super2333 is a complete loser! (-2000)
    super2333 is offline
    I also ask this because my grip is somewhat narrow and i lift pretty heavy, repping 285x6, 3 sets. (I use a a thumb length away from the smooth part of the bar, can't really explain it better than that).
    Reply With Quote

  8. #8
    Smashing my PRs Arcos27's Avatar
    Join Date: Feb 2011
    Age: 20
    Stats: 5'7", 186 lbs
    Posts: 3,405
    Rep Power: 898
    Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000) Arcos27 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Arcos27's BodySpace
    Arcos27 is offline
    Originally Posted by super2333 View Post
    I also ask this because my grip is somewhat narrow and i lift pretty heavy, repping 285x6, 3 sets. (I use a a thumb length away from the smooth part of the bar, can't really explain it better than that).
    Use a wider grip
    "it's never too late to be the person you should've been" -unknown

    ★★★Torn ACL Crew★★★

    Bench Press: 290lbs 1x1
    Squat: 355lbs 1x5
    Deadlift: 360lbs 1x1
    Reply With Quote

  9. #9
    Getting there... LukeN's Avatar
    Join Date: Mar 2008
    Location: Quebec, Canada
    Age: 21
    Stats: 5'7", 152 lbs
    Posts: 1,143
    Rep Power: 476
    LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000) LukeN has a reputation beyond repute. Second best rank possible! (+100000)
    Visit LukeN's BodySpace
    LukeN is offline
    Your elbows should be "tucked" in, they shouldn't flare out and touch your chest.
    Reps for following log.

    On Spread:
    LightWeightBulk
    Reply With Quote

  10. #10
    Registered User TheDraugr's Avatar
    Join Date: Mar 2009
    Stats: 6'0", 290 lbs
    Posts: 426
    Rep Power: 260
    TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000) TheDraugr has a reputation beyond repute. Second best rank possible! (+100000)
    Visit TheDraugr's BodySpace
    TheDraugr is offline
    Depends on your goals.

    Mass gaining: You're training your chest with the bench press, so you want to flare your elbows out to about 90 degrees, and really feel the tension in your pecs.

    Powerlifting: 45 degree angle, you're using a bit more delt and a lot more triceps, more of a primal movement than the bodybuilding form.

    Strogman: WTF are you benching for? Overhead press.
    Reply With Quote

  11. #11
    Registered User annasthetics's Avatar
    Join Date: Jun 2012
    Stats: 6'1", 213 lbs
    Posts: 86
    Rep Power: 6
    annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500) annasthetics is a glorious beacon of knowledge. (+2500)
    Visit annasthetics's BodySpace
    annasthetics is offline
    good advice ^
    Reply With Quote

  12. #12
    Banned spiderman997's Avatar
    Join Date: May 2010
    Posts: 16,229
    Rep Power: 0
    spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000)
    spiderman997 is offline
    I disagree with pretty much everything in this thread. Flaring your elbows is asking for a shoulder injury. Don't tuck them excessively like a shirted bencher, but you should have a moderate tuck and you should touch around your upper abs. A small arch in your back will protect your shoulders a bit more and bring chest into the movement a bit more.
    Reply With Quote

Reply

Similar Threads

  1. Push-ups: Elbows in or out?
    By F0E in forum Exercises
    Replies: 2
    Last Post: 02-08-2012, 07:16 AM
  2. elbow position for bench press
    By gbharris in forum Exercises
    Replies: 3
    Last Post: 01-29-2009, 03:10 PM
  3. Close Grip Bench Press - Elbows in or out?
    By collegeBBer in forum Exercises
    Replies: 6
    Last Post: 06-20-2008, 06:37 PM
  4. elbows in or out on bench
    By dssea in forum Workout Programs
    Replies: 10
    Last Post: 10-03-2002, 03:57 PM

Posting Permissions

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

Home Store Products Careers Help Contact Us Terms of Use Checkout