pinpointed my bench problem

[muscledog95]

Ok...when I bring the bar down my elbows are more tucked in, but when I press it they flair out. No matter how hard i tried to keep them tucked, they flaired at on the way up.

 

[Exodus]

thats a lat/rotator/ and tricep weakness..... bomb those and practice speed while keeping your form tight on the money.

X

 

[muscledog95]

Thanks Exodus.....ive been hammering my back hard and have incoroporated tricep work as well. Hope it fixed the problem

 

[IronLion]

I would try some 3 board or pin presses from the point where your arms flair....do them with a close grip and do them at above max full rom bench. As you get more and more comfortable with keeping your elbows tucked, try to move your hands out the bar to your normal grip

Bands might also help...

 

[matto18]

man i wish i had a great trainer w/me to whip my bench numbers into shape...

 

[Devastation]

Ok...when I bring the bar down my elbows are more tucked in, but when I press it they flair out. No matter how hard i tried to keep them tucked, they flaired at on the way up.

your elbows will flare somewhat near lockout when you approach your maximal poundages. don't stress about that too much. as long as your practicing your lockouts and going heavy with them, you'll be fine.

where do you actually FAIL in your bench?

 

[BigWh1tey]

concentrate on keeping your shoulder blades pulled together, its very hard to flare your elbows too early if your blades are in tight. Your elbows should flare as your nearing the top of the press .

 

[Nonerz]

I had/still have the same problem. I've been working on keeping my lats tight while "rubbing" my elbows against them. Hope that makes sense.

I would get set up and feel very stable and solid. Then somewhere along the line I would lose the tension in my lats, thus making the pinch in my shoulder blades "loose." It takes a little bit of reprogramming...