Fix Your Bench: Eliminating “Elbow Flare”

Large amounts of shoulder abduction during the bench press is often due to weak triceps, weak triceps compared to pecs, and/or weak triceps and pecs. In any of the above cases, the common denominator is weak triceps. What is happening is the shoulder abducts to place the pec at a greater stretch and better length tension relationship to help with the lagging tricep strength to lock the lift out. Often this shoulder abduction is accompanied by scapular elevation or a shrug like movement on the weaker often non-dominant side of the body. This abduction with the hands fixed also can contribute to some internal rotation of the shoulder which can be fairly synonymous with scapula movement in extreme cases. Ultimately, the shoulder is just not in an ideal pressing position.

There are a lot of things going on and possible week places in the press. But one solution to fix this is to strengthen the triceps. The long head of the triceps is both an extensor of the shoulder and elbow extensor. Any exercises that train this movement trains the long head of the triceps. I think the close grip bench and JM press are excellent exercises, and in the next video will be addressing why and what are the most important factors I think to think about during the movement to best translate to the bench press.

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Видео Fix Your Bench: Eliminating “Elbow Flare” канала Barbell Built Body