butrybench555
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Are your elbows suppose to be tight and close to your body or wide and out
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This, also bring the bar to your collarbone.If your goal is to build chest then you should flare your elbows out to about 45 degrees
This is a horrible idea. That would not only make it more of a triceps lift, but it can lead to major AC impingement.This, also bring the bar to your collarbone.
He was asking what works for size, I was specifically addressing what works for size, I am not suggesting you use heavy weights with flared elbows to your neck.This is a horrible idea. That would not only make it more of a triceps lift, but it can lead to major AC impingement.
The tuck between a raw PL'er and BB'er isn't that much different, but the flare after the eccentric is what is highly different. BB'ers tend to flare much earlier than a PL'er and it can push more of the emphasis on the chest, but it can also put more stress on the shoulder.
This is a decent idea. You get more lateral forces (i.e.: triceps) on a barbell bench press compared to a dumbbell flat press. Placing some medial tension might balance that.flare your elbows out as far as you can without having shoulder pain. 45 degrees is good. If you really want to build your chest try this next time you bench. I recomend you only use a moderate weight.
Use a tempo of 4(negative) 0 1(positive) 0 and do 8 reps. The tempo and reps are very important.
Now on the negative contraction squeeze your hands together as hard as you can (without actually moving your hands).
You will be amazed at how much your chest contracts. Do the same on the way up if you can. (if it hurts to much just do it on the negative)
With the tempo above the set will last about 40 seconds. Do 4 sets of this with strict 40 second breaks andyour chest will be on fire!
Remove the word flare. And yes, a 45 degree angle between the upper arm and torso is ideal for pec recruitment and shoulder safety.If your goal is to build chest then you should flare your elbows out to about 45 degrees
I'm not going to argue with what you feel personally.He was asking what works for size, I was specifically addressing what works for size, I am not suggesting you use heavy weights with flared elbows to your neck.
What I am suggesting is that a wide grip with flared elbows to the collarbone, with moderate weight very slow and controlled emphasizes the chest, at least it has for me.
However for chest size their are much better options than bench, dumbbells for one, and ring push ups, as well as dips.
Peace
A tuck is a tuck. If the arms flare its because of the tuck style weakness in the triceps and maintaining form. I know of no one that would deliberately tuck and flare out of the bottom.This is a horrible idea. That would not only make it more of a triceps lift, but it can lead to major AC impingement.
The tuck between a raw PL'er and BB'er isn't that much different, but the flare after the eccentric is what is highly different. BB'ers tend to flare much earlier than a PL'er and it can push more of the emphasis on the chest, but it can also put more stress on the shoulder.
I didn't say anything about flaring at the bottom. Flaring, in this scenario, happens in the concentric.A tuck is a tuck. If the arms flare its because of the tuck style weakness in the triceps and maintaining form. I know of no one that would deliberately tuck and flare out of the bottom.
^^agreed, Dumbbells for chest development, barbell for strengthTo build your chest symmetrically, use dumbbells instead of a barbell.
everything else sounds good, I just wanted to add that it is essentially impossible to target inner vs outer pec. Upper vs lower sure, but not inner vs outer from any research i've seenMy goals are getting a big chest. I need more inner and central bulk.
At the bottom is the start of the concentric movement.I didn't say anything about flaring at the bottom. Flaring, in this scenario, happens in the concentric.
At the bottom is a pause point. Just above the bottom going into horizontal flexion is the start of the concentric point.At the bottom is the start of the concentric movement.
Small adjustments can make big differences. A flare should happen, but only during the concentric and, ideally, after the first 2-4".Oh stop dork. You know what I mean.
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I base it off of every PL'er I've talked to about the bench press. The elbows should "pop" out near the lockout and move the bar towards the head.What do you base the "should" on? And no I am not being argumentative.
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Never heard that and I compete at the world level. Is this a shirted press?I base it off of every PL'er I've talked to about the bench press. The elbows should "pop" out near the lockout and move the bar towards the head.
Moreso for the shirted press, but the same principle applies to a raw press.Never heard that and I compete at the world level. Is this a shirted press?
I didn't imply that they're the same.Actually raw and shirted are very different.
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Bc your technique is the only one that is valid.Well the same principle you are saying are applies is not true because they are totally different lifts.
I compete. We dont teach what you are saying.
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^^^ this. I love me some incline press. I've been working hard on my upper chest and pairing BB incline with some cables is really starting to barrell out my chest.Well I think the bases have been covered.
For me , incline BB with elbows at 45 degrees with moderate reps as heavy as possible as stirred positive development for me. Control is key, slower negatives, explosive positives.
Well I am not all alone in my technique.Bc your technique is the only one that is valid.
How exactly do you flare back, but not out?He says flare back not out.
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Its his video that you posted. I think based on the video you posted he is arcing backward. That is just my guess.How exactly do you flare back, but not out?
How Tate teaches is to keep the elbows tucked until near lockout and then to pop the elbows out and flare them, which moves the bar towards the head. If you didn't pop he elbows and flare, then it would essentially be a front raise the last few inches and that would significantly lower poundages.Its his video that you posted. I think based on the video you posted he is arcing backward. That is just my guess.
And no hard feelings debating. Nice to share some interesting dialogue.
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I believe metel militia teaches to flare back and westside teaches pressing in a straight line.How Tate teaches is to keep the elbows tucked until near lockout and then to pop the elbows out and flare them, which moves the bar towards the head. If you didn't pop he elbows and flare, then it would essentially be a front raise the last few inches and that would significantly lower poundages.
That is correct. Current westside lifters will promote pressing in a straight line as opposed to the J or C pressing that flaring the elbows creates. One thing I like about their thought process is that for me it really does help to think of the bar as unmovable and you're just pushing your body through the bench by leveraging yourself against the bar. But I of course learned first to flare at the top.I believe metel militia teaches to flare back and westside teaches pressing in a straight line.
I flare slightly and and always try to press in a straightish line. By that I dont try to flare back towards the rack when I do flare.That is correct. Current westside lifters will promote pressing in a straight line as opposed to the J or C pressing that flaring the elbows creates. One thing I like about their thought process is that for me it really does help to think of the bar as unmovable and you're just pushing your body through the bench by leveraging yourself against the bar. But I of course learned first to flare at the top.
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