AngryMuscles
New member
A question: how do you guys bench? with elbows out or in? share your thoughts. thanks
how do you bench
- Thread starter AngryMuscles
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fullypaully
New member
i dont put my elbos as far in as possible i put them in a little bit jsut to where its comfortable personally i feel its working my chest more
fullypaully
New member
n jsut to add i just thoguht of it then but if u have your elbows all the way out wouldnt u be using more your romboids and lower traps where if u tuck ur elbows in a little you get your lats working more ?? correct me if im wrong was something i thought of just then ...
AngryMuscles
New member
i'm not sure bro, but having your elbows out would use most of your shoulders rather than tris.
AngryMuscles
New member
hence the overdeveloping of the front delts...and most injuries on bench occurs in the delts rather than tri
Trucker111
New member
I go about ring/middle finger width (on most bars.. I don't know what that line is called, or if it even has a name). Elbows closer to out than in, but I have my back arched a decent amount (ass always all the way down though.
I pull my shoulders down and roll them back as much as possible to get them out of the movement. It's easy to do once you have the weight in your hands.. just sorta try to slide your body back by pushing w/ your feet, if you have a good amount of weight on the bar, your shoulders should roll back and your back should arch a little. Then, just put your ass down and hold that position. I bring the bar down right where my rib cage comes together @ the top middle, maybe a finger's width below.
Something else a former (up till last year) NASA world record bench holder (also my trainer) told me was that when you're doing the actual lift, try to bend the bar, not vertically but horizontally. (So try to bend the weights on each end horizontally away from your head). I guess this is to bring your elbows in or somethign..
Long post, just tryin to be detailed.
I pull my shoulders down and roll them back as much as possible to get them out of the movement. It's easy to do once you have the weight in your hands.. just sorta try to slide your body back by pushing w/ your feet, if you have a good amount of weight on the bar, your shoulders should roll back and your back should arch a little. Then, just put your ass down and hold that position. I bring the bar down right where my rib cage comes together @ the top middle, maybe a finger's width below.
Something else a former (up till last year) NASA world record bench holder (also my trainer) told me was that when you're doing the actual lift, try to bend the bar, not vertically but horizontally. (So try to bend the weights on each end horizontally away from your head). I guess this is to bring your elbows in or somethign..
Long post, just tryin to be detailed.
bleachcola
New member
To date, wide grip has given me the best results. Everyone is different, you just have to find out what works for you personally. Interested to see how PB or BB feel on the matter.
LOL!
R
rockape76
Guest
regardless of the grip you use you can either bring your elbows down beside your torso and utilise your lats/chest/tri or you can have them come down and out at 90degree angle utilizing your shoulders/chest.....i used to do the latter until injury time
i now utilise elbows to torso .....its a more effective technique utilising more muscles and doesnt overload the shoulder.....watch some pl videos and youll notice most of the big lifts are done elbows beside torso....it is waaay more effective.....
i now utilise elbows to torso .....its a more effective technique utilising more muscles and doesnt overload the shoulder.....watch some pl videos and youll notice most of the big lifts are done elbows beside torso....it is waaay more effective.....
roccodart440
New member
Index on the ring and elbows in like this. http://www.ironasylumgym.com/training/060906jimfarina425.wmv
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