Unlock Your Bench Press Potential: How to Stop Elbows Flaring Bench Press

The bench press, a cornerstone of upper body strength training, demands proper form to maximize gains and prevent injuries. One common issue that plagues many lifters is elbow flare, where the elbows drift outwards during the lift. This not only compromises your form but also increases the risk of shoulder and elbow pain.

This guide will delve into the intricacies of elbow flare, exploring its causes, and providing actionable strategies on how to stop elbows flaring on bench press. We’ll equip you with the knowledge and techniques to refine your bench press form, ensuring a safer and more effective workout.

Understanding the Problem: Why Elbows Flare

Elbow flare occurs when your elbows deviate outwards during the bench press, often accompanied by a sensation of your shoulders “coming off” the bench. This misalignment puts excessive stress on the shoulder joint, potentially leading to injuries like rotator cuff tears, bicep tendonitis, or even dislocations.

Several factors contribute to elbow flare, including:

• Weak Rotator Cuff: A weak rotator cuff, responsible for stabilizing the shoulder joint, can lead to instability and elbow flare.
• Poor Shoulder Mobility: Limited shoulder mobility restricts the natural movement of the shoulder joint, forcing the elbows to flare outwards.
• Excessive Weight: Lifting too much weight can overwhelm your stabilizing muscles, causing your elbows to flare as you struggle to control the bar.
• Improper Grip Width: Using a grip that’s too wide can increase the leverage on your shoulders, making it harder to keep your elbows tucked in.
• Weak Triceps: Weak triceps, responsible for extending the elbow, can lead to instability and contribute to elbow flare.

The Importance of Correct Form

Before diving into specific strategies, it’s crucial to understand the importance of proper bench press form.

Proper form involves:

• Scapular Retraction: Actively pulling your shoulder blades together and down to create a stable base.
• Elbow Tuck: Keeping your elbows tucked in close to your sides, forming a 45-degree angle with your torso.
• Bar Path: Maintaining a straight bar path from chest to lockout, avoiding any dipping or swaying.
• Core Engagement: Actively engaging your core muscles to maintain a rigid and stable torso.

Strategies to Stop Elbows Flaring

Now, let’s explore practical techniques to address elbow flare and refine your bench press form:

1. Strengthen Your Rotator Cuff

A strong rotator cuff is essential for shoulder stability and preventing elbow flare. Incorporate exercises like:

• External Rotations: Using light dumbbells or resistance bands, rotate your arm outwards while keeping your elbow tucked in.
• Internal Rotations: Similar to external rotations, but rotate your arm inwards.
• Lateral Raises: Raise your arms to the sides, focusing on controlled movements and engaging your rotator cuff.

2. Improve Shoulder Mobility

Limited shoulder mobility can restrict the natural movement of your shoulder joint, contributing to elbow flare. Here are some exercises to enhance mobility:

• Shoulder Rotations: Perform circular motions with your arms, both forward and backward, to increase range of motion.
• Wall Slides: Stand facing a wall with your arms extended and palms flat against the wall. Slide your arms up and down, maintaining contact with the wall.
• Cross-Body Arm Stretch: Reach across your body with one arm and gently pull it towards your chest with the other hand.

3. Check Your Grip Width

Using a grip that’s too wide can increase the leverage on your shoulders, forcing your elbows to flare. Experiment with different grip widths to find one that feels comfortable and allows you to maintain proper form. A grip slightly wider than shoulder-width is often recommended.

4. Focus on Proper Bar Path

Maintaining a straight bar path is crucial for preventing elbow flare and ensuring a safe lift. Avoid dipping the bar towards your chest or swaying your body during the lift.

5. Engage Your Core

A strong core provides stability and prevents your torso from twisting, which can cause elbow flare. Actively engage your core muscles throughout the lift, keeping your body rigid and stable.

6. Use a Spotter

Having a spotter can provide valuable support and feedback. They can ensure you maintain proper form and assist you if you start to struggle.

7. Prioritize Quality Over Quantity

Don’t sacrifice form for heavier weights. Focus on lifting with proper technique, even if it means using a lighter weight. Gradually increase the weight as you improve your form and strength.

Mastering the Bench Press: A Journey of Refinement

Improving your bench press form and eliminating elbow flare is a journey that requires patience and dedication. It’s about consistently practicing proper technique, building strength, and addressing any underlying mobility limitations.

Remember, how to stop elbows flaring on bench press is not just about achieving a heavier lift but about ensuring a safe and effective training experience.

Beyond the Bench: A Holistic Approach

While these strategies are effective for addressing elbow flare, it’s essential to adopt a holistic approach to training. This includes:

• Regular Warm-Ups: Prepare your body for the demands of weightlifting with proper warm-ups that include dynamic stretching and light activation exercises.
• Proper Stretching: Incorporate regular stretching routines to maintain flexibility and improve shoulder mobility.
• Balanced Training: Focus on building strength across all muscle groups to create a more balanced physique and reduce imbalances that can contribute to elbow flare.
• Rest and Recovery: Allow your body adequate rest and recovery to prevent overuse injuries and promote muscle growth.

Popular Questions

Q: How do I know if my elbows are flaring too much?

A: Look for these signs:

• Your elbows are pointing outwards, forming an angle greater than 45 degrees with your torso.
• You feel pain or discomfort in your shoulders or elbows during or after the lift.
• You notice your shoulders lifting off the bench during the lift.

Q: Can I use a lighter weight to correct elbow flare?

A: Yes, reducing the weight can help you focus on proper form and address the underlying issues contributing to elbow flare.

Q: How often should I practice these exercises?

A: Aim to incorporate these exercises into your routine 2-3 times per week, focusing on quality over quantity.

Q: Should I consult a professional?

A: If you experience persistent elbow flare or pain despite implementing these strategies, it’s advisable to consult a qualified personal trainer or physical therapist for personalized guidance and assessment.

Q: What are some tips for preventing elbow flare in the future?

A:

• Prioritize proper form over heavy weight.
• Warm up thoroughly before each bench press session.
• Strengthen your rotator cuff and improve shoulder mobility.
• Engage your core throughout the lift.
• Use a spotter for heavier lifts.
• Listen to your body and stop if you experience any pain.

By understanding the causes of elbow flare and implementing these strategies, you can conquer this common issue and unlock a safer and more effective bench press experience. Remember, the key is to focus on quality form and progress gradually to maximize your gains and minimize your risk of injury.