Elbow position during benching

C

Crimson

0
I usually do benches with my elbows abducted, or away from my waist. This is pretty common, but is it safe to do benches with your elbows "tucked in"? I read this article in bodybuilding.com that mentioned this.
 
Yeah, that's how they are suppose to be done. Most people end up doing them with their elbows straight out sticking out like crazy. Your elbows don't have to be pinned to your sides, but they should be going under you more than out away from you.
 
AJP said:
Yeah, that's how they are suppose to be done. Most people end up doing them with their elbows straight out sticking out like crazy. Your elbows don't have to be pinned to your sides, but they should be going under you more than out away from you.
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Damn... that's what I thought. Does sticking your elbows out leave you more susceptible to injuries? And I don't really know how you should tuck them in, I've never seen a pic. Plus, all the people I've seen do it with their elbows out.
 
well you elbows aren't supposed to be attached to your ribs like duck webbing or something...but they should be closer in more than flaring out like crazy, i'll try to find a pic somewhere, or if anyone else has a good one..throw it up
 
AJP,

bit confused so help me here.

Is it good to have a wide grip for Bench press? If yes, then would that not automatically cause you to stick your elbows out?
 
ManLondon said:
AJP,

bit confused so help me here.

Is it good to have a wide grip for Bench press? If yes, then would that not automatically cause you to stick your elbows out?
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Occassionaly a wide-grip is fine. But a traditional bench press is usually a bit outside shoulder width, a wide grip is much further than that.
And yes, that would make your elbows go out. I was just trying to say that elbows should be going a little bit under you more than, I don't know...behind your head or something outrageous
 
Or level with your necK? LOL. I bench with my ring finger at the rings of the bar, should I really be focusing on tight, tucked elbows? The thing is, this sorta aggravatetes my left elbow, and the bar ends up touching at my lower ribs/sternum.

Actually, I don't even bench anymore. But in case anyone else is in the same predicament, the advice could help. lol
 
elbows should be allowed to come away from the body. if you pull the elbows in too far you'll comprimise your lift.

shoulder width, or slightly wider for typical bench.

when doing close grip bench for triceps, keep the elbows close to the body.
 
Thanks guys

I am clear on the use of close grip bench for triceps.

I usually bench with my hands on the bar rings. So it is pretty much standard grip. Right?

I wonder, if I used the wide grip, what difference would it make as opposed to the standard grip. Just would like to compare effects of the normal grip with the wide grip.
 
wide grip = chest emphasis
narrow grip = triceps emphasis

for the average build male, yeah the bar rings are probably about right. wider shoulders, or longer arms, will require a slightly wider grip.
 
Thanks malkore very much.

I know I did not say it very clearly in my previous post. Let me try to rephrase that:

Like you said, for the average build male, the bar rings are probably about right. For the next set, if this average build male, takes a bit wider grip, how do you compare the effects of these two sets?
 
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