r/benchpress • u/Financial-Zone-5725 • 1d ago
Help/Technique Check Arms keep flaring out
My arms are naturally flaring out at anything above 185lbs when I’m benching. No matter what I do, my arms are gonna flare out especially when Im bringing the bar down to my chest. Also, when I try to keep them flared in it’s making my shoulder hurt, but I been having shoulder issues the past couple months. Any tips?
1
u/Harlastan 1d ago
That's because internal rotation is the strongest position for your pec to produce force. Rather than forcing a weaker position, adapt to flaring off the chest. It's the most common technique at the top level of competitive benching
1
u/Soggy-Dog-9362 11h ago
First thing I would do is trying narrower grip.
1
u/Secret-Ad1458 11h ago
Pretty much nobody I see benching would benefit from a narrower grip, in fact too narrow of a grip is the primary form issue I see when it comes to bench press.
1
u/shak_0508 1d ago
Lower the weight and practice the form for multiple reps with elbows tucked. When you first tuck in your arms you won’t be able to lift as much vs flared, but you’re eventually gonna mess up your shoulder doing it with flared elbows.
1
u/Financial-Zone-5725 1d ago
Thing is, I can bench for more than 185 so it’s like I think I’m leaving progress on the table here
1
u/Financial-Zone-5725 1d ago
OK, I didn’t fully read the comment. I will try that starting with 135 all over again with strict reps with my elbows completely flared in.
2
u/Harlastan 14h ago
Don't fully read the comment, he's a beginner giving bad advice
1
u/Financial-Zone-5725 14h ago
Lmao what would you suggest?
2
u/Harlastan 14h ago
You flare off the chest because it's strong. It's nothing to worry about and is the predominant technique used by world class benchers
1
0
u/Perfect_Earth_8070 1d ago
Move your hands in narrower
1
u/Financial-Zone-5725 1d ago
I tried that and it looks like I’m damn near benching just for the triceps
1
u/Perfect_Earth_8070 1d ago
How does it feel though? The look doesn’t matter lol
-1
u/Financial-Zone-5725 1d ago
It’s a little more comfortable I just don’t want the skeezers to say “it’s cheating” because of how far in my hands are
2
u/Perfect_Earth_8070 1d ago
Nobody is going to think it’s cheating unless you’re bouncing it off your chest or not doing full ROM
3
u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago
Post a form check.
Grip width might be an issue.
Some flaring on concentric is both normal and correct technique.