I figured the powerlifting forum would be a good place to post this question.
Does anyone have any advice for keeping the elbows tucked in while benching? Everytime the weight reaches what I’d estimate to be an 8rm, my elbows want to flare out. This is definitely a limiting factor for me and it can’t be good for the shoulders either.
Any ideas for how I can fix this? Any muscles that need strengthened? Any exercises or techniques to help? Any other suggestions?
I find it odd that I can outperform guys with 300+ bench presses on db presses by quite a bit but have never benched more than 280. I really want to reach the 300lb barrier this year.
[quote]OUBobcatLifter wrote:
I figured the powerlifting forum would be a good place to post this question.
Does anyone have any advice for keeping the elbows tucked in while benching? Everytime the weight reaches what I’d estimate to be an 8rm, my elbows want to flare out. This is definitely a limiting factor for me and it can’t be good for the shoulders either.
Any ideas for how I can fix this? Any muscles that need strengthened? Any exercises or techniques to help? Any other suggestions?
I find it odd that I can outperform guys with 300+ bench presses on db presses by quite a bit but have never benched more than 280. I really want to reach the 300lb barrier this year.[/quote]
How wide is your grip? I had a problem with elbows flairing and recurrent left pec strains as a result. My solution was to widen my grip a couple inches because I found that I could keep my elbows in more and maintain proper arm position.
Don’t want elbows tucked much really on a raw bench.[/quote]
Huh?[/quote]
Awkward grammar aside I agree with coffee. I used to tuck my elbows waay too much for raw bench and touched the bar too low and had no leverage at all off of the chest. I stopped bringing the bar so low, meaning I didn’t tuck my elbows as much, and felt much more comfortable in my groove. There definitely needs to be tucking, but your arms don’t need to be brushing your sides while you are benching.
Put some time into reverse-grip bench presses. They force you to use the proper groove AND make tucking the elbows a lot easier. Do not perform these w/o a competent spotter.
How much are you doing on the flat dumbbells?
[/quote]
110s for 5-7 reps.
Thanks for the advice thus far. I was always under the impression that the elbows needed to tucked as they are with a shirt. Maybe this is more of a leverage thing.
Since you’re strong on the DB bench and have a tendency to flare your elbows, I’d say you probably have a strong chest, but your triceps are probably weak in comparison.
If you think about it, when you bench with flared arms, you’re putting more of an emphasis on adduction at the shoulders, and less of an emphasis on extension at the elbows.
Try increasing the amount of triceps work you’re doing, and I bet your bench will increase.
The mental queue I use for tucking the elbows, is to try and bend the bar inward. Like actually physically try and touch your palms together (via bending the bar). This is blatantly impossible, but will get your elbows nice and tucked.
I will agree with you dont need the elbos tucked too much, As what Jim Wendler would say, tuck the elbows just enough so it comes just below the nipples, If your not a superheavyweight, dont bench like them and dont belly bench.
If you have problems with elbows flaring at the botton, in my opinion it’s a question of lat and mid-back strength. Do more BB rows, dumbell rows, etc. I used to have the same issue and that’s what fixed it for me.
I’m assuming that you are lifting raw here, so correct me if I’m wrong… but tucking your elbows while benching is meant to help geared lifters touch easier in a bench shirt… your breakdown in form sounds like your grip is too narrow and when your weaker ( in comparison to your chest) triceps give out your body is compensating by putting your stronger chest muscles in to a better position to work…
unless your grip is already really wide move your grip out… as a 6’5" 308# lifter my 1st finger is on or just outside of the rings, as a 5’2" 132# lifter my wife puts her pinkies on the ring… just for a frame of reference…
pull your shoulders back like you are pinching your shoulder blades together before you bench, this puts your chest up and shoulders back to let your chest work more, while you’re at it plant your feet good and drive them in to the ground when you bench.
bench with bands or/and do board presses to work your triceps
Don’t want elbows tucked much really on a raw bench.[/quote]
Huh?[/quote]
Awkward grammar aside I agree with coffee. I used to tuck my elbows waay too much for raw bench and touched the bar too low and had no leverage at all off of the chest. I stopped bringing the bar so low, meaning I didn’t tuck my elbows as much, and felt much more comfortable in my groove. There definitely needs to be tucking, but your arms don’t need to be brushing your sides while you are benching.[/quote]
Ya the sentence is a little hard to follow. haha
You just don’t want to tuck a raw bench press much. Push mostly in a straight line.
My guess is someone will tell me im full of shit or something like always with this forum.
[quote]WRPL wrote:
physically try and touch your palms together (via bending the bar). This is blatantly impossible, but will get your elbows nice and tucked. :)[/quote]
Oops, I only read the first half, and now my gym is angry at me cuz there’s a bar bent in half.
Don’t want elbows tucked much really on a raw bench.[/quote]
Huh?[/quote]
Awkward grammar aside I agree with coffee. I used to tuck my elbows waay too much for raw bench and touched the bar too low and had no leverage at all off of the chest. I stopped bringing the bar so low, meaning I didn’t tuck my elbows as much, and felt much more comfortable in my groove. There definitely needs to be tucking, but your arms don’t need to be brushing your sides while you are benching.[/quote]
Ya the sentence is a little hard to follow. haha
You just don’t want to tuck a raw bench press much. Push mostly in a straight line.
My guess is someone will tell me im full of shit or something like always with this forum.[/quote]
Thanks for all the tips guys. I’ll try touching closer to my nipples (that sounds weird) as I’m probably touching to low. Would probably be worth loading up on barbell and dumbell rows.
Also, trying to bend the bar as opposed to pulling it apart is something I’ll try.
Does this sound like a good plan?
-more tricep work
-more rows (I was thinking about working all the way from 5-40 reps, my back grows from higher reps)
-use lighter weight (80-12RM)/speed work to hone technique on bench press and trying to progress in those ranges.
Don’t want elbows tucked much really on a raw bench.[/quote]
Huh?[/quote]
Awkward grammar aside I agree with coffee. I used to tuck my elbows waay too much for raw bench and touched the bar too low and had no leverage at all off of the chest. I stopped bringing the bar so low, meaning I didn’t tuck my elbows as much, and felt much more comfortable in my groove. There definitely needs to be tucking, but your arms don’t need to be brushing your sides while you are benching.[/quote]
Ya the sentence is a little hard to follow. haha
You just don’t want to tuck a raw bench press much. Push mostly in a straight line.
My guess is someone will tell me im full of shit or something like always with this forum.[/quote]
OP are you in Athens OH? I thought you might be based on your username.
Myself and and another powerlifter train up in Nelsonville. I’m sure I could help you get your technique dialed in if you want to come up sometime.
First you have to figure out what the right technique feels like and then do it correctly every single time your bench. If you reach a weight where your form breaks down, drop back until you do it right. I would also keep the reps in the 3-5 range for multiple sets so you don’t get sloppy as you fatigue with a high-rep set. If you are like most you probably need more tricep, shoulder, and upper back strength.
