Elbow Position - Bench Press

[SpyWizard]

depends on what you are training for, i don't allow clients to go below 45.. why?? i want to increase strength with them and protect them from injury..

I'm not training Power lifting competitors, so we train to do 150% bw with most unconditioned people..

when the arm/elbow goes below 45 the weight transfers to the tri and the connective tissues.. if you have over developed tri like the.gladiator1987.. note in his video the tri can be seen in the lowered position..

If he were training to do more strength training and wanted max lift he'd do 4-6 rep range to concentrate of the fast twitch..

Not to speak out of turn, just point out the over developed tri after 45 degree in the lowered position.

good job by the way..

 

[the_alcatraz]

Personally I feel any benching short of the bar touching your chest is like you're cheatign yourself

 

[Tblock1]

Personally I feel any benching short of the bar touching your chest is like you're cheatign yourself

Yeah a guy at my gym started doing half reps for a while. He could do more weight for a while, but when he went back he was quite a bit weaker at regular bench and hasn't progressed since then....

 

[grubd]

You gotta keep those elbows tucked and touch the lower part of your chest, half reps are cheater reps.

 

[zedhed]

Thanks Willow, never have read that before, will put it to use.
The thing about "full reps" is going to that extent does tend to promote an increase in shoulder injuries.
Also for peeps with questionable shoulders, the elbows should def not go past or lower then the should blades.

 

[CitizenKane]

The thing about "full reps" is going to that extent does tend to promote an increase in shoulder injuries.

Not if you are benching properly (ie. tucking your elbows and arching your back).

If you're lying completely flat on the bench and bringing the bar down all the way to your chest with your elbows flared out to the sides, then yes this will almost certainly increase the risk of shoulder injuries.

 

[JDid23]

Not if you are benching properly (ie. tucking your elbows and arching your back).

If you're lying completely flat on the bench and bringing the bar down all the way to your chest with your elbows flared out to the sides, then yes this will almost certainly increase the risk of shoulder injuries.

i have heard this before-- just curious what the idea is behind it because a few of my friends told me (i know they're wrong, just don't know the reasoning to back it up) not to arch your back because it increases the likelihood of acquiring a back injury.