I was discussing bench press form with a bodybuilder / personal trainer and he recommended bench pressing with upper arms at a 90 degree angle to the body in order to protect the shoulders from injury. I’ve also read atricles here that recommend keeping the elbows tucked when pressing to generate more power.
I am wondering if it is true that benching with elbows tucked is more likely to lead to shoulder injury thatn benching with elbows out further? Or is it just improper form or lack of work on other areas - the external rotators and back for instance - that is more likely to lead to problems with elbows tucked form?
The trainer I was talking to has seen many more injuries (over 20 or 30 years) in people wo train with elbows tucked so I am curious about this.
Use a full ROM and BUILD shoulder and over all strength.
As for tucked and not tucked. wide grip narrow grip. It depends on what you want to target more. tucked and close grip more tri. Not tucked wide grip more pec.
The trainer has it backward. Training with the “bodybuilding” style of benches where the arms are out 90 degrees will cause more shoulder problems and potential injuries.
Keeping the elbows tucked (powerlifter style) will help protect the shoulders and uses more shoulder and triceps muscles.
You won’t “feel” it as much in the chest with the elbows tucked, but overall, it’s a much safer and better way of training (especially when using heavier weights).
Trust me, many years ago when I first started training with a friend, we did the “bodybuilder” style of benches. It was that same year that I began having shoulder problems from benching like that, and it’s taken years of rehab to make my shoulder better. I switched to the elbows-tucked version about five years ago, and it’s saved me from further damage.