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.
06-07-2012, 02:39 PM #1
Elbows in or out for bench press?
06-07-2012, 02:43 PM #2
- Join Date: Sep 2010
- Location: Bloomsburg, Pennsylvania, United States
- Age: 22
- Stats: 5'6", 200 lbs
- Posts: 405
- Rep Power: 146
06-07-2012, 02:44 PM #3
- Join Date: May 2012
- Location: Aurora, Ontario, Canada
- Age: 19
- Stats: 5'8", 165 lbs
- Posts: 715
- Rep Power: 146
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.Training: 355/230/396
Meet (11/29/13): 314/198/368 @ 155 (317 wilks)
Meet (02/7/15): 352/209/385 @ 161 (323 wilks)
06-07-2012, 02:48 PM #4
06-07-2012, 03:01 PM #5
06-07-2012, 03:03 PM #6
06-07-2012, 03:17 PM #7
06-07-2012, 03:19 PM #8
06-07-2012, 03:40 PM #9
- Join Date: Mar 2008
- Location: Quebec, Canada
- Age: 23
- Stats: 5'7", 152 lbs
- Posts: 1,143
- Rep Power: 561
06-07-2012, 03:46 PM #10
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.
06-07-2012, 04:31 PM #11
06-07-2012, 04:33 PM #12
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.
By F0E in forum ExercisesReplies: 2Last Post: 02-08-2012, 07:16 AM
By gbharris in forum ExercisesReplies: 3Last Post: 01-29-2009, 03:10 PM
By collegeBBer in forum ExercisesReplies: 6Last Post: 06-20-2008, 06:37 PM
By dssea in forum Workout ProgramsReplies: 10Last Post: 10-03-2002, 03:57 PM