Fixing Common Bench Press Mistakes- Elbow Flare
Do Your ELBOWS FLARE IN THE BENCH PRESS?❌
Is a pretty common technique flaw we see in a LOT of lifters at one point or another where the elbows are “tucked” on the way down, but as soon as you start to press off the chest, your elbows flare out and away from the body (like in the video below)
This technique issue can put your shoulders in a vulnerable position and also just very inefficient which ends up costing you lbs on the bar.
What causes this? 👇
Some potential causes include:
❌Lack of lat+upper back tension throughout the press
❌Lack of pec+tricep development relative to front delts
❌Inefficient movement patterns
How can we fix this?
✅Using cues like “bend the bar” can be very effective IF you have the lat strength and awareness to create lat tension. If you dont, developing your back muscles and learning to activate them further is where to start
✅Performing exercises like spoto press or long pause bench press, that help us master lat+upper back tension at the bottom of the press. Lat and upper back tension MUST be created on the eccentric, so performing exercises that allow us to work on this directly helps.
Tempo bench press with a slow eccentric AND concentric is also useful o tech you to fight against flaring the elbows throughout the movement.
✅Perform exercises that help us develop STRENGTH in the pec and triceps specific to the bench press including DB bench press, and various tricep movements.
✅Make sure your setup is effective for how you are built, including choosing a grip width that allows you to stack your elbow, wrist and shoulder joints and keep the forearm directly under the bar throughout the lift.
Its important to not OVERTUCK to compensate as this “handcuffs” us and we wont be able to effectively utilize our pressing muscles anyways- we simply want to minimize how much the upper arm angle changes as we press back up🤙
Want help getting jacked and strong this year?
Join the #Bryksquad Community!
I offer 1-1 customized coaching for powerlifting, bodybuilding and nutrition.
✅Get Strong
✅Get jacked
✅Dial in your nutrition
✅Improve your technique
✅Become a UNIT
Interested? Schedule a free gameplanning call at the link below!
Ive also got a bunch of awesome grab n go programs you can grab to get some kick ass programming without 1-1 coaching utilizing the “Powertrain Method”
The Powertrain method is a training system I’ve fine tuned over the years that has allowed me to compete at a high level in both powerlifting and bodybuilding- oh yeah, and they’re fun AF too😅
Sound interesting?
CHECK OUT one of my newest releases: The GAINZ DEALER BUNDLE👇
This insane 5 program package INCLUDES:
-POWERTRAIN METHOD Volume 1.0-4.0 (Programs are 4 weeks each)
-BENCH BY BRYK “6 WEEK BENCH PROGRAM”
-BRYKSQUAD GUIDE TO NUTRITION (37 PAGE NUTRITION MANUAL)
DO THE MATH….THATS YOUR NEXT 5.5 MONTHS OF TRAINING PROGRAMS TAKEN CARE OF FOR JUST $75 ($2.88 a week)
https://coach.everfit.io/package/NW580763
Powertrain 5.0- American Pro Prep Edition (8 Week Peaking Program)
https://coach.everfit.io/package/OR814301
**These do NOT need to be run in order, you can start anywhere in the series and run with it!
**All programs come with👇
-Program delivery via EVERFIT app
-Exercise demo on each exercise
-Access to exclusive Powertrain resource library including Squat, bench and deadlift manuals and pre/post workout nutrition guide
-Access to BRYKSQUAD PRs community forum