Author Topic: elbow posistion while benching... (Read 1737 times)

jdooly · « **on:** December 11, 2007, 05:31:50 PM »

Quincy Taylor says to keep you elbows high and out really far. I thought this would involve more delts, but he says no, it hits more chest. I notice Branch W. keeps his elbow kind of in, while chest pressing, either incline, flat, or DB's. I know this MAY hit tri's more, but you can't avoid tricep involvement altogether. Just wondering who prefers what, while going for maximum pec stimulation. I personally have a hard time getting the optinum pump in the pecs if I have my elbows out to 90 degrees, but QT swears by it. Any thoughts?

Cap · « **Reply #1 on:** December 11, 2007, 06:13:23 PM »

Quote from: jdooly on December 11, 2007, 05:31:50 PM

Quincy Taylor says to keep you elbows high and out really far. I thought this would involve more delts, but he says no, it hits more chest. I notice Branch W. keeps his elbow kind of in, while chest pressing, either incline, flat, or DB's. I know this MAY hit tri's more, but you can't avoid tricep involvement altogether. Just wondering who prefers what, while going for maximum pec stimulation. I personally have a hard time getting the optinum pump in the pecs if I have my elbows out to 90 degrees, but QT swears by it. Any thoughts?

It may not just be elbow placement but also the arch in your back and contracting the chest. Milos says the same thing about the 90 degree elbow placement.

You can likely lift more weight with the elbow tuck that Branch does but you will shift a bit of the stress to the triceps. You can't isolate the chest on the bench, as you said, but I would go with preference. Branch is no slouch in the chest department but is also training around injuries. Levrone and Coleman, both strong pressers, also use more of a 90 degree presser.

I like 90 degree for the chest but I think throughout the lift they tuck a little bit and I get a good contraction and pump.

jdooly · « **Reply #2 on:** December 12, 2007, 08:20:04 PM »

Yes, I'll have to try each way for about 2 months, evaluate, discard, and continue. thanx.

pumpster · « **Reply #3 on:** December 12, 2007, 09:01:52 PM »

Keeping the elbows out works better for most torso exercises, those for either chest or lats. By keeping the elbows out there's less arm flex, more upper arm movement related to torso work.

Take a look at Milos' video and you'll see the same idea. The same idea as espoused by Gironda with benches down to the neck, with a wider grip. All to take more of the arm work out and shift it more on to torso muscles.

There are guys with great chest development that don't follow this BTW and just use standard form, but it is more effective IMO.

JackCheze · « **Reply #4 on:** December 12, 2007, 11:59:58 PM »

for flat I stick my elbows out 90 degrees and make an effort to pull the shoulders way back to discourage my shoulders from helping too much.

for incline (especially db) I keep my elbows closer and use a kind of arching stroke (forward and up, not to the sides like a jacked up looking sorta kinda press/fly mess).... but that's just me

thewickedtruth · « **Reply #5 on:** December 13, 2007, 10:12:11 AM »

elbows tucked also helps prevent soft tissue injuries where elbows out wider does the opposite....louie simmons said that. And if you don't know who he is, you don't know how to bench press anyway. Your elbows should be pointed 45* away from you or tighter when youb ring them down. As long as you focus on pointing them towards your toes you'll be good.

ngm21084 · « **Reply #6 on:** December 14, 2007, 05:41:55 PM »

alright heres a question for you guys where do you bring the bar down to? because they way i was shown and have grown accustomed to is bringing the bar right to above the nipples...if you do that it forces your elbows in more then anything as opposed to bringing it dpwn higher letting your arms flare more...what do you think?

Obvious Gimmick · « **Reply #7 on:** December 14, 2007, 06:07:41 PM »

I try to keep my elbows in as much as possible. more importantly, i focus on keeping a decent (albeit small) arch in my back and my feet slammed to the floor. Also, the only time i bring the bar all the way down to chest is when I'm doing 1 rep max.

ngm21084 · « **Reply #8 on:** December 14, 2007, 06:18:55 PM »

see i pretty much bring the bar all the way down to my chest unless im on like my last rep or two and cut it short in fear of not getting the bar back to the rack...which thankfully hasnt happened yet knock on wood..why do you stop short and how high off your chest are you stopping....and dont you feel like you get a less pump for lack of a better word?? andhowold are you?

Obvious Gimmick · « **Reply #9 on:** December 14, 2007, 06:24:29 PM »

38 y.o. : i bring it down to about 4 inches (appx)from chest. i squeeze my pecs at the top of each rep which helps me get a full pump, then ill go to a pec dec or db flys to stretch them out.

BFP · « **Reply #10 on:** December 14, 2007, 09:25:22 PM »

Quote from: jdooly on December 11, 2007, 05:31:50 PM

Quincy Taylor says to keep you elbows high and out really far. I thought this would involve more delts, but he says no, it hits more chest. Any thoughts?

Great way to blow a pec. I would say no further than 40-60 if you must go that high.

Jason

flexingtonsteele · « **Reply #11 on:** December 14, 2007, 11:48:51 PM »

Quote from: jdooly on December 11, 2007, 05:31:50 PM

Quincy Taylor says to keep you elbows high and out really far. I thought this would involve more delts, but he says no, it hits more chest. I notice Branch W. keeps his elbow kind of in, while chest pressing, either incline, flat, or DB's. I know this MAY hit tri's more, but you can't avoid tricep involvement altogether. Just wondering who prefers what, while going for maximum pec stimulation. I personally have a hard time getting the optinum pump in the pecs if I have my elbows out to 90 degrees, but QT swears by it. Any thoughts?

Quincy taylor has some of the worst pecs ive ever seen so i wouldnt take his advices.

thewickedtruth · « **Reply #12 on:** December 15, 2007, 09:09:56 AM »

if you're doing it right the bar should touch at the bottom of your pecs or just below them with your elbows in tight if you don't fight it. I can't get on youtube on this work laptop to show the video...jason to you have the max effort westside video with louie and the guys from youtube you could post?!

BFP · « **Reply #13 on:** December 15, 2007, 07:09:12 PM »

Quote from: thewickedtruth on December 15, 2007, 09:09:56 AM

if you're doing it right the bar should touch at the bottom of your pecs or just below them with your elbows in tight if you don't fight it. I can't get on youtube on this work laptop to show the video...jason to you have the max effort westside video with louie and the guys from youtube you could post?!

This one?

Jason

Emmortal · « **Reply #14 on:** December 15, 2007, 08:37:25 PM »

&feature=related

That's the one where he talks specifically about elbow positioning.

BFP · « **Reply #15 on:** December 15, 2007, 08:47:05 PM »

Quote from: Emmortal on December 15, 2007, 08:37:25 PM

&feature=related

That's the one where he talks specifically about elbow positioning.

I thought so. Thanks!

Jason

thewickedtruth · « **Reply #16 on:** December 15, 2007, 10:33:30 PM »

hell yeah you got it right man...these guys don't get this good and go this far without knowing some shit and it's true..the wider the grip the more you tend to try to rotate around under it to "muscle it up"

speaking from experience.. I go fucked up in the mid 400's a year ago and am just now getting in the high 300's low 400's again after all the work in it. Listen to the pro's..they're pro's for a reason. If someoen makes a living benchpressing...they might know more than the local body of change la fitness "guru".

NoCalBbEr · « **Reply #17 on:** December 16, 2007, 12:05:01 PM »

I like elbows in like how Branch does

JasonH · « **Reply #18 on:** December 16, 2007, 01:11:00 PM »

I too prefer elbows in.

jdooly · « **Reply #19 on:** December 17, 2007, 02:49:58 PM »

all positive feedback. ...and I ain't talk'n ebay.