Ok, so what is right for elbows in a bench press?

Discussion in 'Fitness & Nutrition' started by PaddoK, Mar 4, 2008.

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  1. PaddoK

    PaddoK Some dolphins get massacred, some dolphins get blo

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    I tend to try and keep them closer to the body, sort of like a reserve row. I read that somewhere in a powerlifting article. I think dave tate at efts. But my bench sucks ass for someone my size. I can do about 225x2 at 6'4 225 lbs, but it has taken me a good time to get here.

    Anyway, a lot of people seem to keep elbows perpendicular to the floor, making the t with their body. Is this correct form? Is my bench suffering because of not keeping my elbows out and perpendicular?
     
  2. laxxer

    laxxer New Member

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    tuck elbows in ftw
     
  3. TZ

    TZ Banned

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    i tuck
     
  4. storm2099

    storm2099 Active Member

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  5. CPop

    CPop New Member

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    I can't see the vid at work, but there are a couple schools of thought on this.

    For best pec involvement, elbows out. This will generally strain the shit out of your shoulders, but it does hit the pecs a little more directly. Most guys who do this do not pinch the shoulder blades, making it even harder on the shoulders.

    For best shoulder health, and eventually to move most weight, elbows tucked. Note that this isn't "way less" pec involvement, it's a little less involvment -not so much that most people would notice a huge difference. It does put lots more stress on the triceps. In general, this is a better form.

    The degree of elbow tuck will be determined by your proportions, grip width, and training goals. Most raw benchers would do well to aim for about a 45 degree "armpit angle", if you will. When doing close grip, I go for a little more tuck. When benching in a shirt, you basically tuck as hard as you can.

    CN: Tuck 'em some.
     
  6. evolude

    evolude OT Supporter

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    if i do it wide as possible, is that totally wrong?
     
  7. JordanClarkson

    JordanClarkson OT Supporter

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    I go wide. This puts much less stress on my shoulders than a narrow and elbows tucked grip. I don't know why that is though
     
  8. CPop

    CPop New Member

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    Do what? Grip width? Too wide isn't any better than too narrow and it puts a lot of strain on your body. I have no idea what "too wide" is for you. People like Rhodes (6'4") do most of thier benching with a comp grip, but he has 197" long arms. I tend to use pinky on the rings for full range stuff now that I'm doing more raw work, I'm 5'10". Tuck either way.
     
  9. evolude

    evolude OT Supporter

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    elbows...

    197"???
     
  10. CPop

    CPop New Member

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    He's so freaking tall to be a powerlifter, I make fun of him for his long reach at all times. He's the only guy that has a 6" range of motion off a 6 board.
     
  11. Hamster

    Hamster Active Member

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    I got this checklist from a seminar I attended a few months back. For general strength purposes, you want to be between a full tuck and a "T" as it offers the widest range of motion without taking away too much of the lever arm.

    [​IMG]
     
  12. evolude

    evolude OT Supporter

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    thanks hamster... saved
     
  13. Hamster

    Hamster Active Member

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    fa sho
     
  14. Bad Karma

    Bad Karma Active Member

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  15. CPop

    CPop New Member

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    The nips is the highest I'd touch. I'm usually about 1 to 1-1/2" below that.
     
  16. Hamster

    Hamster Active Member

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    Yeah - i'd say a little below as well.
     
  17. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    agreed, after watching the EFS vid my bench has changed drastically
     
  18. ccrooks

    ccrooks New Member

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    i need to watch this
     
  19. evolude

    evolude OT Supporter

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    .

    would be interesting
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you don't really, unless you want to be a powerlifter
     
  21. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Basically, its Wendler telling it how it is.
     
  22. ccrooks

    ccrooks New Member

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    my bench press sucks and i have a feeling it's something to do with my form

    couldn't hurt
     
  23. NUDES

    NUDES New Member

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    a lot of the form in the vid is specific to shirt work, not to raw lifting. the 2 movements aren't the same at all.

    there should be a natural tuck but none of this "TUCK TUCK TUCK!" shit you hear when shirt people are benching. just a natural, non forced slight tuck of the elbows. imo
     
  24. Neo22

    Neo22 OT Supporter

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    most bodybuilders bring it above nipple level.
     
  25. egxflash

    egxflash Riding on the Midship Express

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    I try to maintain a good arch on my back, with my ass making contact with the bench. Pinch your shoulder blades too.. with that form I found it easier to tuck in your elbows (which i keep around 45 degrees from body)

    I touch about an inch below my tatas
     
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