What does elbow flare mean?

Understanding Bench Press Elbow Flare and Tuck The description of “flare” is the degree in which the elbows come out from the body, aka move more parallel to how the arms would look if they were extended directly outwards.

What angle should the elbows be in during the bench press?

around 45 degrees
For most people, an elbow angle of somewhere around 45 degrees to about 70 degrees will best line up with and activate their chest fibers when they press while being safest on the shoulders.

Is bench press hard on elbows?

Unfortunately, due to the required rotation of the forearm to grip the barbell, barbell bench pressing can exacerbate the lifter’s elbow symptoms by requiring greater range of motion from the shoulder, forearm, and wrist than the individual may possess.

How do you treat elbow lifters?

Ice, rest, anti-inflammatory medications and changes to repetitive stress movements are usually enough to treat tennis elbow and golfer’s elbow. If, however, your elbow pain does not subside in 6 to 12 months with rest and therapy, you should consult your orthopedic elbow specialist for steroidal or surgical options.

Should you flare your elbows when you bench?

Simply flare your elbows slightly (just until they are directly under the bar, don’t go crazy here). DON’T CHANGE YOUR GRIP simply so you can tuck your elbows!

Why do elbows hurt when benching?

This will be exacerbated if the bar is set too low and the person is taking out the bar with flexed elbows. It can also be problematic if the person is too far down the bench press during the unracking and causes a long moment arm on the structures, creating a high force on them.

Should I tuck my elbows when bench pressing?

WHO SHOULD TUCK? Well, that depends on the grip width of the lifter. If you have a narrow grip, your arm angle will be much smaller and the touchpoint on your chest will be much lower. So if you bench with a narrow grip, “tuck your elbows” might be an effective cue.

How do weightlifters avoid elbows?

To prevent elbow pain, engage in proper form as you lift, avoid using excessive weight, and don’t repeat the same arm-stressing routines at every workout. Be sure to warm up and stretch beforehand, and use compression wraps for additional support.

How long does lifters elbow take to heal?

It may take four to six weeks of rehabilitation before you can return to your normal routine. If conservative treatments are not successful, minimally invasive surgery may be necessary to repair or remove the damaged tissue.

Should You flare your elbows out when you bench press?

Obviously, in order to flare your elbows far out, you would need to have a wider grip, and many bodybuilders and some powerlifters adopt this elbows-out position for the bench press, some so that the upper arms come close to being perpendicular to the body.

What does it mean to have your arms out on bench press?

So having your “arms out” or your “elbows out” on bench press is the same thing. The reason people say “elbows out” is because when you say arms, people want to know ‘which part’ of the arm. So now you know that ‘arm’ means upper arm. To help bring this home, the word “brachii” in biceps brachii means just arm.

Why do bodybuilders flatten their elbows when they bench?

When the bodybuilder is benching, their goal is to isolate their chest muscles as much as possible. So with the elbows flared out, there is greater activation through the chest compared with any other muscle group, especially as it relates to the upper pecs.

What is the secret to a bigger bench press?

Proper elbow position: A quick fix and the secret to a bigger bench press. 1. “Tuck your elbows” is generally a bad cue for the raw bench press. Even though your elbows should end up in a somewhat tucked position, most people will over-tuck if they focus on tucking their elbows. 2. “Flare and push” is a much better cue.