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Old 12-11-2013, 05:04 PM   #1
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Default Bench Press Form

Hey guys, I've been kind of stumped on this for a while. My question is where should my elbows be? How close should they be to my body? I used to have them real far out and I thought I wasn't doing anything wrong until I read some stuff you guys had on here. So I tucked my elbows in and it really feels like I lost a bit of strength. And then I've seen plenty other pics and videos where more advanced lifters have their elbows real far out.

As for the rest of my form: I keep my ass on the bench, i have a pretty mean arch in my back trying to drive my shoulders into the bench like Dave Tate teaches and every time I push for a rep I drive with my legs. If any of this is incorrect please comment.

Thanks guys! Appreciate the help as always.
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Old 12-11-2013, 05:14 PM   #2
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Posting a vid of yourself is the best way to get your form checked on the net. But Btb has a vid explaining this, couldn't find it, but this image is from the vid and how your arms should be...
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Old 12-11-2013, 05:17 PM   #3
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This may help:


http://www.muscleandbrawn.com/bench-press.html
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Old 12-11-2013, 06:11 PM   #4
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That's perfect! Thanks babs!


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Old 12-11-2013, 09:42 PM   #5
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Originally Posted by Hunterace View Post
Posting a vid of yourself is the best way to get your form checked on the net. But Btb has a vid explaining this, couldn't find it, but this image is from the vid and how your arms should be...
works for me.

Really wide is a shoulder stressor and usually more of a bodybuilding approach.

Really narrow does make it more of a tricep lever move and would naturally be weaker.

The key is to find what works for you and don't exaggerate too much just to fit what you think looks right.

For most of the non-competitive lifters, the best groove is the one that makes you feel strongest without straining your delts/pecs.

I like the position picture above and tend to "bend the bar" which points my elbows slightly toward my feet, but the emphasis is on the tension, not the elbow angle.

However, I'm a terrible bencher, so you should ignore me on this topic!
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Old 12-11-2013, 11:10 PM   #6
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Keeping the elbows tucked more in feels weird at first and I found it weaker the begin with but it takes a lot of stress of the shoulder. Just think about rotating your elbows in as the weight comes down so they stay under the bar since the want to flare as the weight comes down.
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Old 12-11-2013, 11:38 PM   #7
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I appreciate all in input guys, this has all been a great help!
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Old 12-12-2013, 02:12 AM   #8
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Post a video of a couple of sets. One from in front and one from the side maybe. That will help us to correct any issues.
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