Proper Elbow Positioning for Bench Press: Techniques for Injury Prevention and Optimal Results
Proper elbow positioning when bench pressing is important for preventing injury and maximizing the effectiveness of the exercise. The ideal elbow position will vary depending on the individual and their specific goals, but here are some general guidelines for proper elbow positioning when bench pressing:
Tuck your elbows: One of the most common mistakes when bench pressing is flaring the elbows out to the sides. This can put unnecessary stress on the shoulders and increase the risk of injury. Instead, tuck your elbows in towards your body and keep them close to your ribcage.
Maintain a slight angle: While tucking your elbows in towards your body, it's also important to maintain a slight angle between your upper arm and your torso. This angle should be around 45-degree angle, which will help to protect your shoulders while still allowing you to press the weight effectively.
Keep your wrists straight: Another common mistake when bench pressing is allowing the wrists to bend back, which can put unnecessary stress on the joints. Keep your wrists straight to keep your forearms in a neutral position, which will help to protect the wrists and allow for a more effective press.
Keep your elbows in line with your wrists: Keep your elbows in line with your wrists, this will help you to maintain a proper form and reduce the risk of injury.
Experiment: Every person is different and their anatomy and muscle imbalances may require different positioning. Experimenting with different elbow positions will help you find the one that feels most comfortable and effective for you.
It's important to note that proper form and technique are essential for injury prevention and optimal results. It's always a good idea to work with a qualified personal trainer or coach when starting out or if you're unsure about your form or technique.
Dr. Adam Kerr, PT, DPT, CNC.
Kerr Performance Inc.
Instagram: @Kerrperformance1