View Full Version : elbows out bench press style?

01-31-2006, 08:33 PM
im not sure what this is i mean it sounds like i do it and from what i know can cause damage anyone wanna help me with finding out what this is?

01-31-2006, 08:35 PM
Elbows out, when the bench ios on your chest, your elbows are flared out to the sides.

Elbows in, you tuck them into your sides when the bar is on your chest.

Elbows in style causes less rotation on your shoulders, and allows you to utilize your lats and triceps more.

01-31-2006, 08:38 PM
so really elbows out seem like they would be alot harder or for me lol

01-31-2006, 08:40 PM
I wouldn't recommend it if you're looking to push maximal weights.

01-31-2006, 08:43 PM
yeah right now i need to do something tho it seems like iv been getting weaker not sure thinks its mental but its messing with me bad

01-31-2006, 08:50 PM
When you bench with elbows out your basically limiting your body to just using your chest to push up the weight, you'll get one hell of a workout though.

01-31-2006, 08:53 PM
Oddly enough I never thought to put my elbows in... I've always benched with them out. But meh

02-01-2006, 12:10 AM
Oddly enough I never thought to put my elbows in... I've always benched with them out. But meh

your shoulders will hate you for that in a few years if you keep it up...

02-01-2006, 12:18 AM
Elbows out - as you lower the weight, the elbows will flare out.

Elbows in - as you lower the weight, the elbows will stay closer to the body.

Btw, there are great benchers on both sides of the fence on this. Elbows out definately places a lot more stress on your pec-delt tie-in and IMHO is just asking for injuries. BUT, there are a lot of people that say that benching elbows-in ulitimately limits you by over-relying on tricep strength and not tapping into your pec strength. Probably, like a lot of things, the answer is somewhere inbetween.

02-01-2006, 07:06 AM
I thought this had more to do with the angle of your upper arm? IE, elbows out is closer to 90 degress whereas elbows in is closer to 45 (or less).

02-01-2006, 07:54 AM
The Japanese use more of an elbows out approach in their benching to involve more pec strength. Everyone I train with does elbows in so I dont really have a choice, but with my shoulders I NEED to do elbows in.

02-01-2006, 11:18 AM
Probably, like a lot of things, the answer is somewhere inbetween.

When I bench my arms are usually 45% or so away from my torso, and I haven't had any problems as of yet.. Although i am a weakling, so my opinion might not matter :cry:


02-01-2006, 08:57 PM
I have very broad shoulders, and have had no medical issues with them. Maybe its why I dont feel anything particularly bad when I bench the way I do. But i will deff try the elbows in style once I platue on a pretty decent max effort bench, just to see the difference.

02-02-2006, 01:46 PM
I'm still a bit confused on the different styles. Is the press shown on exrx elbows in or out? Because that's how I do them and I have had some shoulder issues in the past.


02-02-2006, 01:53 PM
exrx shows elbows out.

02-02-2006, 02:43 PM
i use elbows out, seems to put more mass on chest, especially when done before dumbbell flyes.. usually pay for it a couple of days after, though.. *sore*

02-04-2006, 02:07 AM
i'm an elbows out kind of person

just out of curiousity, is elbows in how you're suposed to do close grip? because i think i've been doing elbows out for it.

02-04-2006, 08:07 AM
Close grip you want elbows in too, not flaring out.

02-06-2006, 01:59 AM
Close grip you want elbows in too, not flaring out.

maybe thats why they seem so easy -_-

02-06-2006, 09:41 AM
is elbows in/out controlled by where you lower the bar on your chest? since i dont watch myself in the mirror when i bench, i m trying to remember if i do in or out. it seems easier to do elbows in if i lower the bar to the lower part of my chest, and elbows out are easier when the bar is higher on the chest. is this a wrong assumption?

02-06-2006, 09:48 AM
its definitelly easier to keep your elbows in when you lower the bar lower, i bring it to my top abdominals

02-06-2006, 09:59 AM
If you keep elbows all the way in you HAVE to bring the bar down lower. Elbows out you can bring it low but it will feel more awkward and unstable than if you bring it higher. I always try to keep my elbows in more to involve my tri's and lats more in the movement.