Elbows in- Bench press

Ramathorn · 04-13-2006, 10:33 AM

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

**CowPimp** · 04-13-2006, 10:42 PM

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

**Mudge** · 04-13-2006, 10:51 PM

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.

**CowPimp** · 04-13-2006, 11:17 PM

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.

Ramathorn · 04-14-2006, 12:51 AM

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

**Mudge** · 04-14-2006, 01:21 AM

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

LexusGS · 04-14-2006, 10:15 AM

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.

04-13-2006, 10:33 AM	#1
Ramathorn Registered User Join Date: Apr 2005 Location: Ontario, Canada Posts: 91	Elbows in- Bench press 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 6'3 220lbs 8% BF

04-13-2006, 10:42 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Retract your scapula and rotate them downward. Also flare your lats. Your elbows will naturally tuck in somewhat. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-13-2006, 10:51 PM	#3
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,477 Photos: 1	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. Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

04-14-2006, 12:51 AM	#5
Ramathorn Registered User Join Date: Apr 2005 Location: Ontario, Canada Posts: 91	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 6'3 220lbs 8% BF

04-14-2006, 01:21 AM	#6
Mudge Dieting I swear! Super Moderator Join Date: Jun 2002 Location: Here Posts: 23,477 Photos: 1	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 Kinesiology Comp Bench MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu

04-14-2006, 10:15 AM	#7
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	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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