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  1. #1
    Registered User far336's Avatar
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    Bench press elbow position

    I read on the internet that it is important to keep your elbows 45 degrees to your torso. I usually perform my bench with about an 80 degree elbow position to my torso. I tried doing the 45, it seemed like I couldn't lift as much weights as before. And wouldn't it be considered a close-grip bench if you did a 45 degree elbow position as you would have to bring your hands closer together? I want to know what you guys think about which is more beneficial. Thanks!
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  2. #2
    Registered User wesleysh21's Avatar
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    If I am reading your post correctly, you are saying that your arms flailed out wide. First, you may lose strength at first if you have been doing it another way, as changing form on anything can lead to a temporary fall in weight while you learn the new motion nuances, even when the proper form is superior overall. You can do lots of reading on having your arms spread out too far, as it puts too much stress on the shoulders.

    Do a search for "proper bench press form." You do not want the kind of damage to your shoulders that the arms flailed out can cause.
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  3. #3
    Registered User far336's Avatar
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    Originally Posted by wesleysh21 View Post
    If I am reading your post correctly, you are saying that your arms flailed out wide. First, you may lose strength at first if you have been doing it another way, as changing form on anything can lead to a temporary fall in weight while you learn the new motion nuances, even when the proper form is superior overall. You can do lots of reading on having your arms spread out too far, as it puts too much stress on the shoulders.

    Do a search for "proper bench press form." You do not want the kind of damage to your shoulders that the arms flailed out can cause.
    I have already typed bench press form in Google and have made lots of research about it but i cannot come up with a final conclusion. I read having your elbows flared out will damage your elbows, and if the bench is lowered too low (I usually get it down 1-2 inches off my chest) it does cause shoulder injuries. My question is what degree should your elbows be to your torso?
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  4. #4
    Registered User wesleysh21's Avatar
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    Originally Posted by far336 View Post
    I have already typed bench press form in Google and have made lots of research about it but i cannot come up with a final conclusion. I read having your elbows flared out will damage your elbows, and if the bench is lowered too low (I usually get it down 1-2 inches off my chest) it does cause shoulder injuries. My question is what degree should your elbows be to your torso?
    The proper angle is roughly 45 degrees, as you said in your initial post. And its not your elbows that are the concern of having them flailed out, its the pressure on your shoulders.
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  5. #5
    Registered User far336's Avatar
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    Originally Posted by wesleysh21 View Post
    The proper angle is roughly 45 degrees, as you said in your initial post. And its not your elbows that are the concern of having them flailed out, its the pressure on your shoulders.
    Alright, Thanks! So 45 degrees it is then.
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  6. #6
    Got shoulders? davisj3537's Avatar
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    Not only does the grip width affect the elbow relation to your body, but how low you touch the bar on your chest also changes the elbow angle. As you get stronger triceps you'll be pressing more weight with your elbows tucked 45.
    I see all these people searching for the secret to gain muscle/get stronger. There are two secrets actually; going to the gym and eating.
    Best bench 455x3 @198, Best sanctioned bench 435@181 (single ply)
    My workout log http://forum.bodybuilding.com/showthread.php?t=158644813
    Looking for a good novice routine? Check out Fierce 5 here http://forum.bodybuilding.com/showthread.php?t=159678631
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