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Thread: Bench press question

  1. #1
    beastly
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    Bench press question

    One of my football coaches is very strong and told me this new way to do my bench press. He said once you get your grip and lift the bar off the rack to put your elbows in when benching. He said this is the right way to do it and it will keep pressure off your shoulders. Is this right?
    age: 18 weight: 195 BF%: 15% height: 5'09
    bench: 290
    squat: 450
    deadlift: 535
    MEET LIFTS
    competing at 181
    squat: 450
    bench: 280
    deadlift: 535

  2. #2
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    I have also heard this from many powerlifters. It uses your Triceps more and it does put less pressure on the shoulder. I for one wish I had not done wide grip benches as four years ago I damaged my AC joint in my shoulder as well as the shoulder cuff doing them. I cannot Barbell bench anymore without pain so I have to do heavy dumbbells now. I would listen to your coach in my opinion.

  3. #3
    beastly
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    Thanks I figured that for long term it would be the best way to go.
    age: 18 weight: 195 BF%: 15% height: 5'09
    bench: 290
    squat: 450
    deadlift: 535
    MEET LIFTS
    competing at 181
    squat: 450
    bench: 280
    deadlift: 535

  4. #4
    Senior Member DannyboyXJ's Avatar
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    Quote Originally Posted by HardToSquat
    I have also heard this from many powerlifters. It uses your Triceps more and it does put less pressure on the shoulder. I for one wish I had not done wide grip benches as four years ago I damaged my AC joint in my shoulder as well as the shoulder cuff doing them. I cannot Barbell bench anymore without pain so I have to do heavy dumbbells now. I would listen to your coach in my opinion.
    Hmmm, I don't quite understand what the "put your elbows in" means.

    I've heard this as well, but I don't get it.

    I too have shoulder pain if I do too wide of grip on BB bench. I place my hands an inch from the standard bar lines (1" inward). This creates NO pain in my shoulders .

    Can anyone explain/show or something how to put your elbows "in"?

    --Dan.

  5. #5
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    I've never heard of that...I've heard that benching shirts are more effective if you keep ur elbows tucked...but other than that...never

  6. #6
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    When you bring the bar down, bring it down to around your nipples. Your arms should be bent around 45 degrees this way with the elbows naturally somewhat tucked in from the bar touching around your nipples. I have a link somewhere with a picture.

  7. #7
    beastly
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    Instead of your elbows being perpendicular with your lats, making a 90 degree angle with your lats, turn your elbows inward slightly turning that angle into about 45-60 degrees.
    age: 18 weight: 195 BF%: 15% height: 5'09
    bench: 290
    squat: 450
    deadlift: 535
    MEET LIFTS
    competing at 181
    squat: 450
    bench: 280
    deadlift: 535

  8. #8
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    Can we get a picture?

  9. #9
    Senior Member DNL's Avatar
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    hmm on the regular bench grip.. i don't know how you can tuck your elbows in though, unless the grips are much closers. I think powerlifters use a smaller grips and tuck in the elbows so that they can recruit more triceps into the lift.

  10. #10
    mrelwooddowd Patz's Avatar
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    triceps should be doing a large part of the movement. whe i do a CGBP for triceps work, i almost touch my torso with my elbows, and the bar is down at the bottom of my ribline to take the work off of my chest during the movement.

    you should find a grip that allows you to handle the bottom half of the lift with the triceps..
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  11. #11
    As I Am Paul Stagg's Avatar
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    He means to tuck your elbows, and he's pretty much right.
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  12. #12
    Getting un-streamlined Progress's Avatar
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    If you are doing a bench press for your chest wouldn't you want to eliminate as much tricep assist as possible? Tucking as opposed to flaring would recruit triceps taking weight off the chest, correct?

  13. #13
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    Do you guys mean rather than you'd have your elbows closer to your sides?
    Last edited by Sc00t; 05-01-2005 at 11:11 AM.

  14. #14
    Team Chesticles! Unholy's Avatar
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    yes, although that seems pretty good, some people flare out there elbows completely and that puts additional pressure on your shoulders.
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    yeah its true, im alot stronger than way and its saved my shoulders a ton
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  16. #16
    beastly
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    That picture displays it perfectly.
    age: 18 weight: 195 BF%: 15% height: 5'09
    bench: 290
    squat: 450
    deadlift: 535
    MEET LIFTS
    competing at 181
    squat: 450
    bench: 280
    deadlift: 535

  17. #17
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    I would imagine that your max reps would go down with this method? or at least max weight?

  18. #18
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    I am much stronger benching with elbows tucked. Flare em out, and i get savvage pain in the shoulders.

  19. #19
    Player Hater PowerManDL's Avatar
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    If you were to imagine holding a metal rod in front of you and bending the ends down like old-time strongmen did, that's how you'd want to set up your bench on the way down.

    You'd want to reverse this on the way up.
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  20. #20
    Senior Member Canadian Crippler's Avatar
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    I think all your coach went was don't make your elbows form the letter "T" with your body.
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  21. #21
    beastly
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    Ya that's it.
    age: 18 weight: 195 BF%: 15% height: 5'09
    bench: 290
    squat: 450
    deadlift: 535
    MEET LIFTS
    competing at 181
    squat: 450
    bench: 280
    deadlift: 535

  22. #22
    Professional hobbit Focused70's Avatar
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    Just wanted to bump this up again.

    Apparently I haven't been tucking my elbows in, which could account for some shoulder stress I felt yesterday. I searched the web for a pic before I remembered this thread.
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  23. #23
    Senior Member KevinStarke's Avatar
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    I bring my elbows in as close to my body as I can get them, takes emphasis off the shoulders and puts it on the triceps.

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