Elbows in or out for bench press

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  1. Flat bench is mainly for a c*ck measuring contest. If you want some quality shape to your chest, especially when you are trying to isolate specific areas then drop the flat bench. Start using DB, flies, and cables. Also, don't emphasize flat movements, I start off with incline DB for example. I probably do one exercise of flat, being flies, or DB press, etc...I know its hard to drop flat bench because every idiot seems to gauge how strong you are off of it. You want to measure strength ask me my dead lift lol.
    My muscles are pharmaceutically enhanced.


  2. 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.
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  3. Quote Originally Posted by lonewolf0420
    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.
    ^^^ 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.
    My muscles are pharmaceutically enhanced.
  4. Future
    Future's Avatar

    Please provide credible references.

    Quote Originally Posted by Rodja View Post
    Bc your technique is the only one that is valid.
    Well I am not all alone in my technique.


  5. That's a joke, right? Tate teaches to flare.



    At 6:30
    M.Ed. Ex Phys

  6. Future
    Future's Avatar

    He says flare back not out.

    Sent from my DROID RAZR using Tapatalk 2

  7. Quote Originally Posted by Future View Post
    He says flare back not out.

    Sent from my DROID RAZR using Tapatalk 2
    How exactly do you flare back, but not out?
    M.Ed. Ex Phys


  8. i actually dont bench with my elbows, i just take them off than bench....jk
    i believe that everyones form is a little different and that there are alot of people saying alot of differwnt things so research, practice and luck allows you to know exactly where your elbows belong
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
  9. Future
    Future's Avatar

    Quote Originally Posted by Rodja View Post
    How exactly do you flare back, but not out?
    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.

    Sent from my DROID RAZR using Tapatalk 2

  10. Quote Originally Posted by Future View Post
    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.

    Sent from my DROID RAZR using Tapatalk 2
    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.
    M.Ed. Ex Phys

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  11. Quote Originally Posted by Rodja View Post
    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.
    I believe metel militia teaches to flare back and westside teaches pressing in a straight line.

  12. I have also struggled with elbow positioning, but I have tried to keep them in as many have instructed me as this being the proper technique. I can however bust many more reps out if my elbows aren't tucked in. I guess its about what your goal is. I have always been preached to about proper form, so I typically like to stick to that. I'd love to shove out those extra reps, but sometimes I have a mental set where I think I am cheating. Nice to see all the opinions and comments here though.

  13. Well Ied like to jump on this lol the only thing I feel like I'm lacking in is chest what would be the best ways to hit every part

  14. Thank you everyone

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  15. Quote Originally Posted by SweetLou321 View Post
    I believe metel militia teaches to flare back and westside teaches pressing in a straight line.
    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.

  16. Quote Originally Posted by Torobestia View Post
    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 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.
  

  
 

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