The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    THE FRIDGE! thewicked's Avatar
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    novice benchers...

    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.
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  3. #2
    LittleJake JSully's Avatar
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    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.

    Video


    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?
    Last edited by JSully; 10-21-2009 at 04:08 PM.
    Jake Sullivan
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  4. #3
    Senior Member jmccown's Avatar
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    this is for shirt bench.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  5. #4
    LittleJake JSully's Avatar
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    Quote Originally Posted by jmccown View Post
    this is for shirt bench.
    Is the lockout that much different between shirted to raw?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
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    youtube channel = www.youtube.com/xtra0t

  6. #5
    THE 800 QUEST NickAus's Avatar
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    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).
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  7. #6
    LittleJake JSully's Avatar
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    crap..

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

    thanks guys.. lol
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #7
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by LittleJake View Post
    crap..

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

    thanks guys.. lol
    Are you keeping your wrists straight?

    This will help.
    Squat briefs only 625 @ 210
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  9. #8
    IRL my name is Trent Hazerboy's Avatar
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    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.
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
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  10. #9
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Hazerboy View Post
    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.
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  11. #10
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    Quote Originally Posted by NickAus View Post
    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)

  12. #11
    Wannabebig Member
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    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.

  13. #12
    Super Moderator vdizenzo's Avatar
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    My shirt and raw form are very similar. Tuck and flare boys.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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    "The weak will never understand" - Vincent Dizenzo

  14. #13
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by vdizenzo View Post
    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.


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  15. #14
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Travis Bell View Post
    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.
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  16. #15
    THE 800 QUEST NickAus's Avatar
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    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.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #16
    THE FRIDGE! thewicked's Avatar
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    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.
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  18. #17
    THE FRIDGE! thewicked's Avatar
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    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.
    Proud to be sponsored by APT prowriststraps.com

    90* just means you're halfway there to becoming a man!

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