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thewicked
10-21-2009, 02:44 PM
always remember to FLARE YOUR ELBOWS when you press up and back towards the rack!!!

this keeps your elbows under the bar and in turn gives you a stronger more efficient press!


..... this past benching session I've always kept my elbows facing towards my feet and just drove it up. I ofcourse got my required number of reps but the last two sets I did WITH flaring after coaching a client to do so and had it finally CLICK with me and the weight felt night and day different.

needless to say....sometimes it's the little things that help the most.

JSully
10-21-2009, 04:07 PM
Thanks for the tip.

I have a problem with this. I'm so fixated on tucking my elbows at the bottom that I never really untuck them.

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You can notice it on my 2nd lift with the 385, I don't untuck my elbows at all. Does hand position help at all with this? I seem to keep my elbows tucked much better when I use a thumbless grip, but it makes it hard for me to untuck them. If I grip with my thumbs around the bar, I can't tuck as much and my speed off the chest is slower.

Ideas?

jmccown
10-21-2009, 04:56 PM
this is for shirt bench.

JSully
10-21-2009, 05:00 PM
this is for shirt bench.

Is the lockout that much different between shirted to raw?

NickAus
10-21-2009, 05:32 PM
If you focus on flaring too much raw you will often miss half way up, it's more of a shirted thing (big tuck down, flare hard at the top).

JSully
10-21-2009, 05:33 PM
crap..

so I'm just plain weak on my lockout..

thanks guys.. lol

NickAus
10-21-2009, 05:57 PM
crap..

so I'm just plain weak on my lockout..

thanks guys.. lol

Are you keeping your wrists straight?

This will help.

Hazerboy
10-21-2009, 07:17 PM
from my understanding there are varying degrees of thought on this for raw bench. I think I remember travis telling me to keep my elbows underneath the bar the whole time when he watched my raw bench vids, though I've had other people tell me differently.

Bench whichever way you feel strongest I guess.

NickAus
10-21-2009, 07:24 PM
from my understanding there are varying degrees of thought on this for raw bench. I think I remember travis telling me to keep my elbows underneath the bar the whole time when he watched my raw bench vids, though I've had other people tell me differently.

Bench whichever way you feel strongest I guess.

No matter what bar path you use your elbows should always stay under the bar.

IMO the bar path raw will be different than shirted.

robchris
10-21-2009, 07:40 PM
No matter what bar path you use your elbows should always stay under the bar.

IMO the bar path raw will be different than shirted.

Agreed... My shirt and raw bench form are a lot different but the elbows stay under the bar on both.

Esp. w/ the shirt, otherwise you dump the bar! (Scary stuff)

themavinator
10-21-2009, 07:59 PM
I've learned from jim wendler and lexen. My understanding from that would be first to always have your wrists straight not bent back. Its easier to tuck with your wrists bent back but its harder to flare when you need to. And flaring is natural and allows the weight to be locked out at the joints not the triceps. But i agree that these facts apply to a greater degree in a shirt.

vdizenzo
10-21-2009, 08:42 PM
My shirt and raw form are very similar. Tuck and flare boys.

Travis Bell
10-21-2009, 08:59 PM
My shirt and raw form are very similar. Tuck and flare boys.

Ditto. I'm the same way.

Flaring doesn't mean putting your elbows behind the bar, you flare towards the top, not immediatly off the chest.

NickAus
10-21-2009, 09:05 PM
Ditto. I'm the same way.

Flaring doesn't mean putting your elbows behind the bar, you flare towards the top, not immediatly off the chest.

That's what I meant, if you flare too early you will miss.

NickAus
10-21-2009, 09:12 PM
Ok both Travis and Vin say to flare towards the top so that's good enough for me, I just don't think it will be as extreme raw.

thewicked
10-21-2009, 11:16 PM
to keep the elbows under the bar as you proceed back..the bar tends to lead..

if you learn when to flare and control it and form a smooth transition from tucked (i too tend to stay tucked the whole time...) it pays off It's a timing thing just like anything else during a lift.

thewicked
10-21-2009, 11:17 PM
Another tip..

for you flat footed benching boys...and in feds that require your feet to STAY flat. Instead of working your hips OUT...

STRETCH YOUR CALVES OUT AGGRESSIVELY!!! It aids SO much more in this than the whole put your feet out and wide thing.