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Elbows in- Bench press

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Posted by: Ramathorn

Does anyone have any hints or tips for proper form to execute an elbows in, bench press motion. Is it like the close grip tricep bench just with a wider grip? pictures or videos could also help.

Thanks


Posted by: CowPimp

Retract your scapula and rotate them downward. Also flare your lats. Your elbows will naturally tuck in somewhat.


Posted by: Mudge

From my signature:



You just have to get a feel for what works for you. I actually have to use a narrower grip to avoid shoulder problems nowdays, but that will also help keep the elbows in a bit. Benching lower than you normally would also helps enable this, which is somewhat the opposite of a bodybuilder bench which is higher up and that forces the elbows out.


Posted by: CowPimp

Quote:
Originally Posted by Mudge
You just have to get a feel for what works for you. I actually have to use a narrower grip to avoid shoulder problems nowdays, but that will also help keep the elbows in a bit. Benching lower than you normally would also helps enable this, which is somewhat the opposite of a bodybuilder bench which is higher up and that forces the elbows out.
Good point on where you bring the bar. I touch around the top of my abs. However, I must mention, when I tighten my upper back the bar naturally comes lower.


Posted by: Ramathorn

Thank you for your replies
I tried the exercise today and I did notice that I was taking the bar lower on my negative more comfortably. I will try and get used to this motion now and see where it gets me. I also felt a better pump on the inner middle chest while doing them.

Thanks again


Posted by: Mudge

Just keep in mind it must feel natural. If you are going TOO low you will dump the bar into your gut and probably hurt your shoulders.

Good luck


Posted by: LexusGS

This the way I do it. When I go for strength i try to get the shit up with as much speed as possible. But when Im on the negative portion of the cg, going down slowly and squeezing the shiznat out of the bar getm my tris looking huge like KEFE's afterwards. Wow. Im a dumbass.







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