How to Stop Elbows Flaring Bench Press: A Comprehensive Guide
The bench press is one of the most fundamental exercises in strength training, but it can also be one of the most challenging to perform correctly. One common issue that many lifters face is elbow flaring, where the elbows move too far away from the body during the pressing motion. This not only reduces the effectiveness of the exercise but can also lead to joint pain and injury. In this article, we will discuss how to stop elbows flaring bench press and provide you with practical tips and techniques to improve your form and performance.
Understanding the Problem
Elbow flaring occurs when the elbows drift too far away from the body during the bench press. This can happen for several reasons, including poor technique, lack of strength in the stabilizing muscles, or an imbalance in muscle strength. When the elbows flare, the workload shifts from the chest and shoulders to the triceps, which can reduce the effectiveness of the exercise and increase the risk of injury.
Improving Your Technique
One of the most effective ways to stop elbows flaring bench press is to improve your technique. Here are some key points to focus on:
1. Start with a Proper Grip: Make sure you have a comfortable grip on the bar, but not so tight that it causes you to arch your back or move your elbows excessively.
2. Maintain a Straight Line: Keep your elbows in a straight line with your wrists throughout the entire movement. Avoid letting them drift too far away from your body.
3. Control the Bar Path: Move the bar in a straight line, rather than allowing it to arc too far back or too far forward.
4. Engage Your Stabilizing Muscles: Focus on engaging your chest, shoulders, and triceps to help stabilize the bar and prevent your elbows from flaring.
Strengthening Your Stabilizing Muscles
Weak stabilizing muscles can contribute to elbow flaring. To address this, you can incorporate exercises that target these muscles into your training routine. Here are a few exercises to consider:
1. Dumbbell Flyes: These help to strengthen the chest muscles, which can provide better stability during the bench press.
2. Shoulder Press: This exercise targets the shoulders, which play a crucial role in stabilizing the bar.
3. Tricep Dips: Strengthening your triceps can help to prevent your elbows from flaring by providing additional support.
Using a Spotter and Equipment
Using a spotter can also help you maintain proper form and prevent elbow flaring. Make sure your spotter is familiar with the correct technique and is ready to assist you if you start to lose control of the bar.
Additionally, consider using equipment that can help you maintain proper form. For example, a bench press shirt or a bench press sleeve can provide additional support and help keep your elbows close to your body.
Conclusion
Elbow flaring during the bench press can be a significant issue for many lifters, but it can be corrected with proper technique, strength training, and equipment. By focusing on these key areas, you can improve your form, increase your strength, and reduce the risk of injury. Remember to be patient and consistent in your training, and you will see improvements in your bench press performance.
