Elbows for benching

[Lowrider]

Hey guys

This guy at the gym asked me to spot him on a incline bench. I watched his form and noticed his elbows where sorta down by his side almost. I have seen a few powerlifters do this and always wondered why. I asked him and he said it takes the stress off the shoulders and focuses more on the press. He said thats why bodybuilders often get shoulder injuries because they bench with their arms flared out.

So i sat on the bench with him spotting me and had a try and could really feel the difference, in both senses. It felt strange but the weight felt good and there didnt seem to be any stress on the shoulders. Am just windering is this the best way to bench for gaining muscle or just for gaining strength?

Me and my training partner where thinking of going sorta half way with it, because it didnt feel like it was hitting the chest as much.

Thanks.

[mitchcumstein]

Originally Posted by Lowrider

Hey guys

This guy at the gym asked me to spot him on a incline bench. I watched his form and noticed his elbows where sorta down by his side almost. I have seen a few powerlifters do this and always wondered why. I asked him and he said it takes the stress off the shoulders and focuses more on the press. He said thats why bodybuilders often get shoulder injuries because they bench with their arms flared out.

So i sat on the bench with him spotting me and had a try and could really feel the difference, in both senses. It felt strange but the weight felt good and there didnt seem to be any stress on the shoulders. Am just windering is this the best way to bench for gaining muscle or just for gaining strength?

Me and my training partner where thinking of going sorta half way with it, because it didnt feel like it was hitting the chest as much.

Thanks.

I think its just the proper way to bench heavy. Sometimes ill bench with my elbows out and do some higher reps just for a different feel, but i would never do it with a bunch of weight cause i think its harder on the shoulders.

[BiggerGuns=LongerDrives]

Originally Posted by mitchcumstein

I think its just the proper way to bench heavy. Sometimes ill bench with my elbows out and do some higher reps just for a different feel, but i would never do it with a bunch of weight cause i think its harder on the shoulders.

Ditto

[TheHorseman]

It's called "proper benching technique".

[vassille]

true, i tried the flared up approach and it;s not a good thing. It puts unecessary strain on the shoulder. The way ppl grip the bar makes a difference too being narrow or too wide

[TheHorseman]

Originally Posted by vassille

true, i tried the flared up approach and it;s not a good thing. It puts unecessary strain on the shoulder. The way ppl grip the bar makes a difference too being narrow or too wide

Yeah, its a torn pec waiting to happen. The key to being a big bencher like that Boyd guy is to take the delts out of it as much as possible. Elbows in leverages the pecs and tris better while also forcing the lats to play a role.

[HammerTech]

I agree - the further out my elbows get, the more I feel it in my shoulders, which isn't good. I keep them tucked.

[BiggerGuns=LongerDrives]

Originally Posted by TheHorseman

Yeah, its a torn pec waiting to happen. The key to being a big bencher like that Boyd guy is to take the delts out of it as much as possible. Elbows in leverages the pecs and tris better while also forcing the lats to play a role.

And functionally speaking, it's just a much more solid set up for pushing.

[Lowrider]

Coool! Great so if we started benching more like that then it would save our shoulders if we where to do the in the same session!

[BiggerGuns=LongerDrives]

Originally Posted by Lowrider

Coool! Great so if we started benching more like that then it would save our shoulders if we where to do the in the same session!

It has no bearing bro

You are speaking in terms of working the shoulder muscles, but we are speaking in terms of the exercise fvcking up your shoulder "joints", the skeletal aspects, rotator cuff's, etc, not the delt muscles in themselves.....

BUt bottom line, change your elbow placement and form and you will save stress on your shoulders and increase your iron life and most of all you will start benching more....Might feel weird at first, although never did for me, once I learned the proper way it was like putting on a nice comfortable sock, just felt perfect

[vassille]

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[iwannagetbigger]

I keep my elbows in... if i flare them out it tends to "hurt" when i do reps.. LIke it just doesnt feel right at the joint.. so ive always kept them by my sides.

[vassille]

Originally Posted by iwannagetbigger

I keep my elbows in... if i flare them out it tends to "hurt" when i do reps.. LIke it just doesnt feel right at the joint.. so ive always kept them by my sides.

Yea dude, you will feel the difference very quickly

[BiggerGuns=LongerDrives]

Yes, this is true for some, but then for others you'd also have to throw in some of the following

* Guts
* Hardwork & Dedication
* The desire to get big
* The internal will power to keep hoisting up the heavy sh!t

I see too many guys who lift lazy, who lack the testicular fortitude to want to train heavy. It's easy to do something moderately, but step it up to full intensity and well, thats where we lose alot of guys

And this wasnt directed at you Vassile or the way you train, just responding to your post

[TheHorseman]

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[hrpiii]

I bench 40lb more just standing beside him.

[TheHorseman]

Originally Posted by hrpiii

I bench 40lb more just standing beside him.

You'd have to put the Shiner Bock down to find out. lol

[mitchcumstein]

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[HammerTech]

I watched a young guy in my gym the other night doing his bench work. Working on the Smith, doing half reps, elbows flared way out, and acting like he's all beast and kept trying to add weight to the bar. Claims he's on some "great stuff" to assist him in getting size. He probably weighs about what I shoulder press (140) and hasn't changed in ages.

Point of all that - if he'd do the exercise right and eat a sandwich once in a while, he'd be doing much better. Not all about the drugs and genes.

[hrpiii]

Am I reading this right, Hammer is pressing 140 lbs??? OMG!! You go big guy!!