Benchpress technique question

[MrMuscle]

I work as a instructor and personal trainer at a gym. And I have been training for quite some time. But what i heard today was news for me.

I noticed some kids doing benchpress, but instead of having their elbows out, they put them forward. They werent doing close grip benchpress, but regular chest building benchpress.

So i walked over and told them that id recommend doing it differently because when doing benchpress you want to put as much strain on the pectoralis muscles as possible (my reasoning). They told me that they agreed, but this other instructor has told them that if they wanted to train the pectoralis they should do isolation exercises, not use bench. And therefor, should push thei elbows forward to include the triceps more.

Now this sounds weird to me, and this instructor isnt a newbie either. He has been training for like 20 years.

So my qustion is, how do you do it. And what do you think is right?

 

[d3track]

elbows slightly in and forward, more of a pl type press

 

[MrMuscle]

Yeah thats what i thought to. Its mostly how powerlifters lift.
But I wouldnt think this is how youæd want kids to do it?

 

[Devastation]

45 degree or less angle, or "elbows in"

 

[MrMuscle]

http://www.bodybuilding.com/fun/2002/benchpress.jpg

http://hilda.thevalkyrie.com/~xtreme/pictures/anon/300ben1.jpg

this is how i do it.

 

[SoreArms]

http://www.bodybuilding.com/fun/2002/benchpress.jpg

http://hilda.thevalkyrie.com/~xtreme/pictures/anon/300ben1.jpg

this is how i do it.

like a girl?

 

[MrMuscle]

well, yes. Now, lick my kitty.

 

[DIVISION]

elbows slightly in and forward, more of a pl type press

Yes.

You want the elbows tucked in so you can incorporate the pecs in the full range of motion for the lift. Close grip is for a triceps isolation workout, medium grip is for moderate chest and triceps, and wide grip is mainly for pec isolation.

DIV

 

[MrMuscle]

Maybe my english is bad, but by tucked in you mean to your sides?
How can that increase your pectoral incorporation.

 

[d3track]

Yeah thats what i thought to. Its mostly how powerlifters lift.
But I wouldnt think this is how youæd want kids to do it?

actually there seems to be less stress on my should joints
and it doesnt seem to less effective in any manner as far as pec development

 

[DIVISION]

Maybe my english is bad, but by tucked in you mean to your sides?
How can that increase your pectoral incorporation.

Yes, more to your sides, at least on the negative portion of the exercise. It's the natural way your body wants to lift the weight.....other than that I can't explain it any more in-depth.

DIV

 

[MrMuscle]

I understand, ofcourse the elbows arent lined with your shoulders. But to me, having them at your sides, is how you do a triceps exercise, not a chest exercise.

 

[SoreArms]

I understand, ofcourse the elbows arent lined with your shoulders. But to me, having them at your sides, is how you do a triceps exercise, not a chest exercise.

I think the amount of tri involvement depends on your grip, like Div said above

 

[MrMuscle]

Yes, thats probably true.
I am 6'2, and have long arms. So i have a pretty wide grip. But i have my hands inside the "measuring" line.

 

[bran987]

Maybe my english is bad, but by tucked in you mean to your sides?
How can that increase your pectoral incorporation.

your english isn't bad
this is actually just really fucking confusing

it's still wide grip (not close grip) but your elbows as closer to your sides "tucked in"

someone posted 2 videos that showed the contrast it was good if anyone still has those links

 

[MrMuscle]

http://www.exrx.net/AnimatedEx/PectoralSternal/BBBenchPressPowerlift.gif

Powerlift

http://www.exrx.net/AnimatedEx/PectoralSternal/BBBenchPressGuillotine.gif

Guillotine

But i dont lower it to my throat.

 

[strongsmartsexy]

Flaring your elbows when benching is a bad thing. They need to be tucked in towards the torso. This is true whether you have a narrow, med or wide grip.

 

[DIVISION]

Yes, thats probably true.
I am 6'2, and have long arms. So i have a pretty wide grip. But i have my hands inside the "measuring" line.

The longer your arms are, the wider you need to go with your grip to get the right position for bench. Otherwise you will be doing a tricep exercise mainly.

I have shorter arms, but I go wide on bench to get the max pec stimulation.

DIV

 

[strongsmartsexy]

The longer your arms are, the wider you need to go with your grip to get the right position for bench. Otherwise you will be doing a tricep exercise mainly.

I have shorter arms, but I go wide on bench to get the max pec stimulation.

DIV

I'm 5'10" but have 35" sleeves. I think I'm descended from Orangutangs.
In any case, bench has always been a week spot. Have to move that weight a LONG damn way.

 

[MrMuscle]

yeah, im a weak ass bencher as well

 

[chewyxrage]

I keep my elbows tucked in, mainly because i continually was hurting my shoulders when going heavy. I noticed with elbows tucked in, I have to lower the weight by around 15 pounds, but no shoulder pain.

sometimes when I get to a really heavy set though my form will break down and elbows will flare out, which makes it easier for me to get the weight up and I also pay for it the next day with shoulder pain.

 

[strongsmartsexy]

I keep my elbows tucked in, mainly because i continually was hurting my shoulders when going heavy. I noticed with elbows tucked in, I have to lower the weight by around 15 pounds, but no shoulder pain.

sometimes when I get to a really heavy set though my form will break down and elbows will flare out, which makes it easier for me to get the weight up and I also pay for it the next day with shoulder pain.

I find that I lose strength if I flare out putting more stress on my tri's and delts at that point. Hmmmmmmm, maybe that's telling me something.