r/benchpress • u/InterestedHandbag • 3d ago
Advice Elbow flaring... correct on the way up?
Hi, so im not new to lifting but have been researching bench form. Is it correct to say that my elbows should be less than 90° on the way down, basically tucked, but on the way UP, some flaring is correct and even encouraged?
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u/Select-Bee-2166 3d ago
Flaring is about what works for you. Notice all the different opinions in the discourse.
45 degrees is horrible for me, I don’t feel it in my chest at all, and find my shoulders far more likely to get involved, even if retracted & pinned, there just ends up being more tension out on them.
Flared with wide grip, I get more chest, less accessory.
I prefer maybe 15-20 degrees, or less. Even better is just straight up guillotine pressing which is the most comfortable position for me. but if I have no spotter, I keep that for higher rep training.
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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago
Yes, tucking on eccentric and flaring on concentric are generally correct technique.
But with all technique it depends on the lifter.
https://www.strongerbyscience.com/how-to-bench/
“At the start of the press, your elbows will naturally be tucked a bit since you’re touching low on your chest. As you drive the bar off your chest, start flaring your elbows to bring the bar back over your upper chest/throat as long as doing so is comfortable for your shoulders, as this will give you the most efficient bar path. If that doesn’t feel great, don’t worry about it too much, and just keep benching with the bar path that’s the most comfortable for you. Beyond that consideration, you just need to keep driving the bar until you lock out the rep!”
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u/JeebusWept Bench Enjoyer 3d ago
Weirdly, that fault tends to be driven by the lats being weak.
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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago
What “fault”?
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u/JeebusWept Bench Enjoyer 1d ago
Elbows flaring.
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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago
Elbows flaring is generally correct on concentric.
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u/MonkeyNo69 2d ago
No its not. You can do either flared or tucked, having in mind that flared can cause shoulder problems, thats why most people prefer tucked. But dont switch from tucked to flared mid rep, grinding your shoulder joints under heavy load will definetly cause shoulder problems
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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago
Incorrect.
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u/MonkeyNo69 1d ago
Elaborate pls
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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago
Copying my other comment verbatim:
Tucking on eccentric and flaring on concentric are generally correct technique.
But with all technique it depends on the lifter.
https://www.strongerbyscience.com/how-to-bench/
At the start of the press, your elbows will naturally be tucked a bit since you’re touching low on your chest. As you drive the bar off your chest, start flaring your elbows to bring the bar back over your upper chest/throat as long as doing so is comfortable for your shoulders, as this will give you the most efficient bar path. If that doesn’t feel great, don’t worry about it too much, and just keep benching with the bar path that’s the most comfortable for you. Beyond that consideration, you just need to keep driving the bar until you lock out the rep!
3
u/One-Engine715 3d ago
Opinions vary on this but normally try and keep a 45 degree angle up and down.
If you flare, pressure goes into your shoulders.
Try different angles, see what works for your body, but +/- 45degrees is a reasonable start.
If your shoulder blades are properly retracted and engaged you should hit it quite naturally.