View Full Version : shirt technique

01-02-2011, 03:18 PM
when benching in a shirt does everbody bring the bar down tucking the elbows into the bottom of there lats . i have tried a few times but end up flaring my elbows is it just a case of keep trying or is it fine to flare my elbows

01-02-2011, 04:32 PM
can you touch with your elbows flared? Having your elbows flared at the bottom really loads up the shirt. and usually prevents you from touching. Do you normally tuck when you bench raw?

01-02-2011, 06:29 PM
Usually you only want to tuck as much as you need to to touch the bar to the highest point ( usually top of the belly)

If you can touch with your elbows out then by all means, go for it...... and your shirt is probably really loose.

01-02-2011, 11:50 PM
I don't think so much about the elbows when tucking them. I imagin I have a pencil tucked under each armpit and I try to keep it squeezed in there while I'm coming down, and let them drop out as I push to lockout.

01-03-2011, 08:41 AM
It depends on what kind of shirt you are wearing and what build/stroke you have.

01-03-2011, 09:33 AM
im a big 90kg lifter quite wide across the shoulders i dont have any trouble getting the shirt to touch touch with about 210 in a standard katana. i just keep reading about importance of keepin the elbows tucked
i know im not using the shirt to its full potential and am using more of my raw power

Brian C
01-03-2011, 09:54 AM
Your touching 210? In a Katana? First id say the shirt is way too big. You need to get a properly fitted shirt first.

01-03-2011, 10:03 AM

01-03-2011, 10:41 AM
If you can touch 210 kg without tucking than either the shirt is relatively loose, or you are loosing tightness in your back and caving to touch. Either way you could probably get more out of a shirt if you changed a few things (the shirt size or technique). If you want any critique that would be more than speculation you should post a video so people can see what is going on.

01-03-2011, 07:38 PM
I always act like I'm trying to break the bar in half. You can sit in your recliner with a broom stick and practice this and feel the muscles that you would be engaging when benching in the shirt. I did this for awhile just to get the feel. Honestly after watching my 800 vid from this past weekend I think I might need top go back to it.

Here is a pic of me tucking to touch


01-04-2011, 01:34 PM

only video i could find

01-04-2011, 01:46 PM
From that video it looks like you are tucking your elbows. They are at about 45 degrees or so at the bottom. Tucking too much can handcuff you at the bottom. Looks like you are doing well with your current technique. Maybe tighten up the shirt?

01-05-2011, 01:43 PM
ok thanks for your help guys i will maybe get a tighter shirt