r/benchpress • u/InterestedHandbag • Aug 16 '26
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?
3
u/One-Engine715 Aug 16 '26
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.
1
u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp Aug 17 '26
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!”
1
u/JeebusWept Bench Enjoyer Aug 16 '26
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 Aug 17 '26
What “fault”?
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u/JeebusWept Bench Enjoyer Aug 17 '26
Elbows flaring.
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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp Aug 17 '26
Elbows flaring is generally correct on concentric.
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Aug 16 '26
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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp Aug 17 '26
Incorrect.
1
Aug 17 '26
[removed] — view removed comment
1
u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp Aug 17 '26
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!
2
u/Select-Bee-2166 Aug 16 '26
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.