Should you flare your elbows bench press? This is a common question among weightlifters and fitness enthusiasts. The answer to this question can vary depending on individual preferences, lifting style, and specific goals. In this article, we will explore the benefits and drawbacks of flaring your elbows during the bench press, helping you make an informed decision about your lifting technique.
The bench press is a fundamental exercise for building upper body strength, particularly targeting the chest, shoulders, and triceps. One of the key aspects of performing a bench press correctly is the positioning of your elbows. While some lifters prefer to keep their elbows tucked close to their sides, others opt for a more aggressive technique known as elbow flaring.
Elbow flaring involves extending your elbows outwards to a 45-degree angle from the sides of your torso. This technique has several potential benefits:
1. Increased Range of Motion: Flaring your elbows can allow for a greater range of motion during the bench press, potentially enabling you to lift heavier weights.
2. Enhanced Shoulder Development: Elbow flaring can target the shoulders more effectively, leading to increased muscle growth in this area.
3. Improved Stability: By flaring your elbows, you can create a more stable base for your upper body, reducing the risk of injury and improving overall lifting performance.
However, there are also some drawbacks to consider when it comes to elbow flaring:
1. Increased Risk of Shoulder Dislocation: Flaring your elbows too much can put excessive stress on the shoulder joint, potentially increasing the risk of shoulder dislocation or injury.
2. Reduced Tricep Engagement: While elbow flaring can target the shoulders, it may reduce the engagement of the triceps, which are also crucial for the bench press.
3. Limited Weight Lifting Capacity: In some cases, lifters may find that they can only lift lighter weights when flaring their elbows, as the technique may require more control and stability.
Ultimately, whether or not you should flare your elbows during the bench press depends on your individual circumstances. Here are some factors to consider:
– Your personal lifting style and comfort level: If you feel more comfortable and stable with elbow flaring, it may be a suitable technique for you.
– Your specific goals: If your primary goal is to maximize shoulder development, elbow flaring might be beneficial. However, if your focus is on overall chest and tricep strength, you may want to consider keeping your elbows tucked.
– Your risk tolerance: If you have a history of shoulder injuries or concerns, it may be best to avoid elbow flaring or consult with a fitness professional.
In conclusion, the decision to flare your elbows during the bench press is a personal one that should be based on your individual preferences, lifting style, and goals. While it can offer some benefits, it’s important to weigh the potential drawbacks and consider your overall risk tolerance. Always prioritize safety and consult with a fitness professional if you’re unsure about your technique.
