Bench Press Bar Path: Why You SHOULD Flare Your Elbows

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  • Опубликовано: 13 дек 2024

Комментарии • 123

  • @justincrawley4256
    @justincrawley4256 Год назад +36

    Probably one of the best explanations of why flaring is important for wide grip benchers. Never understood it until this video with the horizontal displacement. Thanks man

    • @Spedfree
      @Spedfree 2 месяца назад

      Close grip aswell

  • @fmlogija
    @fmlogija 5 месяцев назад +3

    Your channel is a goldmine.

  • @creamofthecrop5868
    @creamofthecrop5868 Год назад +9

    Hey last time I was commenting on your videos I was benching 135 and now I’m benching 205. Now I’ve plateaued and looking forward to your new videos. Thanks for your help

  • @alphaomega6023
    @alphaomega6023 Год назад +8

    Probably the best explanation of this concept I have ever seen on RUclips.

  • @CCSABCD
    @CCSABCD Год назад +136

    Everybody knows if you flare your elbows your arms instantly disintegrate

  • @shivampathak1072
    @shivampathak1072 5 месяцев назад +2

    Thanks a lot bro thats movement of your right which I observed help me understood the bench right way.

  • @sonsplay4
    @sonsplay4 Год назад +10

    You keep bringing banger after banger videos David, we are so lucky to have you man!

  • @jaredreninger158
    @jaredreninger158 Год назад +12

    I’ve been learning to program for myself over the last 6 months or so and these type of informational videos you put out are so helpful. A lot of the bench technique and variations you have suggested lately have helped blow up my bench - went from 295 to 320 over my last 12 week program

    • @CamRin
      @CamRin Год назад

      What sources are you learning programming from?

    • @jaredreninger158
      @jaredreninger158 Год назад +1

      @@CamRin Steve DeNovi of PRs performance, Marcellus (swolefessor), and here to name a few. All have great content for programming
      Mostly you just have to be analytical with your own training and track things to see what works and what doesn’t

  • @SWISS-1337
    @SWISS-1337 10 месяцев назад +1

    Thank you! Been back training 1 year now after injury and was so worried after seeing a video about tucking your elbows as thought it meant for the entire ROM. I prefer wide grip so went from 8 reps at 72 KGs on bench to 4 reps at 54KGs when I kept them tucked, so thought I had messed up, but will continue doing what feels comfortable/allows me to do up to 94KGs for 1 rep (I only weigh 66KGs and 5ft 6)

  • @johntwineham6015
    @johntwineham6015 3 дня назад

    Found that with a my relatively close grip, if I flared my elbows too much, my teres minor would spasm and lock up; not weak, I just could not extend. 10 degrees less flare, and no problem. Now doing lots of iso lat low rows to try to strengthen the teres minor, and see if I can handle a more extreme flare. (need to go wider anyway)

  • @DCJayhawk57
    @DCJayhawk57 Год назад +5

    Detailed, nuanced discussion, as usual. I need to experiment more with the exaggerated flare during my warm-ups because I'm very guilty of the "snappy" over-the-chest presses with light weight. Have some moderate weight volume work today on bench, so perfect opportunity to practice.

  • @MatteoDettori
    @MatteoDettori Год назад +4

    Looking forward for a definitive bench press guide with all these informations combined!

  • @tylerratcliff
    @tylerratcliff 11 месяцев назад

    Very detailed. Thank you! I have been benching for 6 years now and I find I agree with just about everything you described here. Especially the point about kicking back your wrists. Every other resource I've looked at says they should be neutral. I think that not only does neutral wrists gravitate the bar towards your hips when on the chest, I also think this makes it so its easier to drop the bar on yourself as well.

  • @franciscomiranda6882
    @franciscomiranda6882 Год назад +1

    Christ, such a tough crowd, my god.
    Anyway, just wanna thank you for validating a point I had been trying to make to folks I know - a lower touch point and some tuck is NOT the end of the world so long as you add some horizontal displacement on the way up off the touch point.

  • @khadimdiop3417
    @khadimdiop3417 Год назад +3

    Amazing content as always

  • @Bangtang_Aje
    @Bangtang_Aje Год назад

    Even korean body builders talk about the point you are making in this video. Easy to understand.

  • @kamsalad
    @kamsalad Год назад

    Such good practical advice to exaggerate the warmups

  • @삼동-y8g
    @삼동-y8g 9 месяцев назад

    Amazing video!!

  • @ioncasu7495
    @ioncasu7495 3 месяца назад

    Thank you.

  • @ettox543
    @ettox543 Год назад

    this is the best video i have seen on benchpress

  • @mtboys7tuu443
    @mtboys7tuu443 Год назад

    Had to fast forward to the last 6-7min of the video proved to be more helpful to me personally. Thanks for the tip💪

  • @markovasil1608
    @markovasil1608 11 месяцев назад

    Great advice, works for me 100%

  • @davab
    @davab Год назад +1

    THIS IS SO TRUE

  • @Runner-Boy
    @Runner-Boy Год назад +1

    Great video ill share it on my page

  • @nicolastabere900
    @nicolastabere900 Год назад +1

    A lot to learn in this one man awesome work 🎉🙏🏾

  • @TobyJung
    @TobyJung Год назад +2

    Awesome vid! I first read about this cue of flaring off the chest from Greg Nuckols in his How to Bench Press article in Stronger by Science. Definitely felt unnatural at first but timing and practice help

  • @roygeffen3432
    @roygeffen3432 Год назад +1

    great video!

  • @parkersullivan6372
    @parkersullivan6372 Год назад

    Thank you for this valuable information. Alot of the popular videos on the topics you cover have outdated information and cues that strictly apply to geared powerlifting

  • @taylorlovescarlsagan
    @taylorlovescarlsagan Год назад

    Such a great helpful video 🙏

  • @jonathancollins22
    @jonathancollins22 5 месяцев назад +1

    Do you think there's such a thing as over tucking? I experimented with max width and hard tuck and hit a pr! But everyone who saw the video said I was over tucking and risking injury. What do you think?

  • @prospect_joe9813
    @prospect_joe9813 Год назад +1

    Does anyone dispute this?
    With that said, I'm going to dispute this lol. I don't think the main point of the arch is to reduce the range of motion. It's to allow a straighter bar path. It allows you to pull your shoulders under the bar path so you don't have to tuck -> flare as much as you would with a flat back. But, for most of us, the bar path changes that this allows us to change is negligible. But like, Noriega and those tiny Europeans essentially get to keep the bar stacked over his/their joints the whole time.
    This doesn't actually matter for anything you say in this video, tho

  • @rvpouburg
    @rvpouburg 5 месяцев назад +1

    This is high quality reasoning. Your style looks a lot like that of Bill Kazmaier.
    There can be made arguments to choose another style, other then lifting equipped.
    Generally, pulling the bar to the chest is done to incoporate the lats.
    In a tucked position this can catch the barbell when the arms are next to the body.
    It works like the blockagepoint in a close grip row, and helps to protect the shoulders.
    Pulling the barbell to the body in the bottom end can build tension for the way up.
    When the elbows are behind the body, the lats can be used as pushing muscles.
    Using the lats at this point also decreases the load on the shoulders big time.
    When done correctly, this style will incorporate more lats and triceps.
    In return, this style de empathize the chest and shoulders.
    This are areas that can be vulnerable for injuries.
    When done incorrect, it'll f*ck your shoulders up.

    • @blackrhino44
      @blackrhino44 5 месяцев назад

      ruclips.net/video/JwRmzmxgdRM/видео.htmlsi=6MgyScKfzVe0nGGV refutes your lat engagement comment.

    • @drinkinouttacups2665
      @drinkinouttacups2665 25 дней назад +2

      ​@@blackrhino44 albersworth has a few videos that go against denovis take as well, personally don't think we have a conclusive answer

    • @BrazosValleyStrength
      @BrazosValleyStrength  24 дня назад

      It’s very conclusive. The lats don’t press at all.

    • @rvpouburg
      @rvpouburg 22 дня назад

      @@BrazosValleyStrength It my reasoning doesn't get you convinced, maybe the explanation of Jen Thompson and Chris Duffin does:
      ruclips.net/video/mAcDlWzofVY/видео.html
      ruclips.net/video/ily2X9LCEfg/видео.html
      Chris Duffin increased his bench by just training his lats.

  • @robertfrank8293
    @robertfrank8293 Год назад

    Great video. Thanks!

  • @Aarogya_tv
    @Aarogya_tv Год назад +5

    Waiting for shoes desperately, will be very helpful if you share some further information

    • @aaron.saladbar
      @aaron.saladbar Год назад +1

      same! both my cheap “influencer” brand slippers (1hund and notorious) broke and im desperate 😭

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +7

      My understanding is they are being manufactured right now. I don’t have dates yet but things are moving towards them actually being available in maybe just over a month. But that’s a rough guess.

    • @ConorJ99
      @ConorJ99 Год назад

      @@BrazosValleyStrength Will they be shipping to the UK or are they staying in the states initially?

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +3

      I think so but I’m not 100% certain

    • @ConorJ99
      @ConorJ99 Год назад +2

      @@BrazosValleyStrength Looking forward to it. Keep up the great work💪🏻

  • @igornascimento2914
    @igornascimento2914 4 месяца назад

    Absolutely goated

  • @Dolchanggabbana
    @Dolchanggabbana Год назад

    Video with no joke 🔑🔑🔑🔑🔑

  • @ScrapeWithFire
    @ScrapeWithFire Год назад

    As of the past few months I've been an experiencing an issue at higher RPEs (say 9+) where one of my arms consistently touches lower on my body and is unable to flare quite as extensively as the other arm off the chest, which (I assume) is the cause for lockout issues on that one side. Direct mental cuing like "touch higher" or "flare harder on that side" doesn't seem to effect much difference at those RPEs.
    Widening or tightening my grip hasn't changed the issue nor has tempo work with a high focus on technical execution. The odd thing is, that uneven lockout issue creeps into other pressing exercises as well such as with dumbbell work. And I can't tell if that's an indication of a muscular imbalance being the root cause or if it's something that has occurred as a result of my competition bench press being as uneven as it has been for this period of time.
    I know it's a bit of a vague description but is there anything that immediately comes to mind as a general means of remedying this issue over time? Personally I don't have the anatomical knowledge to understand what may cause the bar to drift toward my hips on the descent or have difficultly fully flaring off the chest at higher RPEs (my serratus?) so it's been difficult to assess.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +1

      As a general starting point, I would use many of the variations I mentioned in the video for these kind of things. Spoto, feet up, tempo work, could all be great. Mostly things that draw attention to where you have leverage and trying to stay “connected” to the bar those areas.

  • @saelrepresentativite1180
    @saelrepresentativite1180 18 дней назад

    my man

  • @demz2877
    @demz2877 Год назад +2

    I dont get the timing? Do i flare before benching or flare after i push it away from my chest?

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +3

      As you drive it away. I’m going to make a video clarifying in the future.

    • @demz2877
      @demz2877 Год назад

      @@BrazosValleyStrength thank you! This channel helped me a lot especially in squats

  • @DannyBoy426
    @DannyBoy426 Год назад +3

    You will not win a fitness argument with this guy unless it’s backed up by concrete evidence. He’s very well spoken.

  • @Ralagathenovel
    @Ralagathenovel Год назад

    6:10 deadlift specialist here

  • @tpap6827
    @tpap6827 3 месяца назад

    I always thought I was pressing in a straight line but when I think abou it the bar locks over my shoulders exaggerated that horizontal displacement or the bar comes over their eyes. I guess I always considered that to be the s curve that I loathed and the straight line to be a straight as my body allows it. My arms definitely flare gradually as I press the bar off my chest but I would like to emphasize the fact that my Arch became pretty extreme in that my lower back were much higher than my clavicle almost as if I was lying on a shallow decline my shoulders are still in the line with the weight when I press in a straight line because of the angle of the decline. Although I try to Arch yo Gotti's wife I'm on a very shower decline it's really not exactly the same and I'm still using some lateral displacement to bring the bar to lock out over my shoulders towards my gut I never really thought of it this way I but your ladder replacement is so subtle when you're pressing fast that I didn't notice it until I watched you with the illustration of a straight line. Some people tend to push the weight backwards at an angle and they stick because they flare their elbows for pushing back too early so by the time the freezes off the chest the bars over the upper chest out to the side with the inside of the elbow facing the opposite inside of the elbow if both of the album are pointed towards your feet with the inside of the elbow pointed towards your head at lockout your arms will be lower torso and not at a 90° angle which makes perfect sense I appreciate all of these personal due diligence investigation that you've done lightweight I always tested on a straight line but I need to tell you that always ends up over my shoulders while at the same time my elbows are gradually rotating from a truck referred position after the first four or five inches of the press

  • @enzolcvvr6112
    @enzolcvvr6112 Год назад

    Hi dave . Do you think that the dumbbells bench press is the same about flrering out the elbow or should you just have a linear mouvement ?

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +1

      I wouldn’t worry about it on db bench. As I mentioned in this video, a large part of the change in bar path is because we need the bar to touch our chest and that determines range of motion and arm angle. Both of those things we can control by just rotating our hands to a more comfortable position on db bench and going to a ROM that is comfortable. I wouldn’t think much more than that.

    • @enzolcvvr6112
      @enzolcvvr6112 10 месяцев назад

      Thanks sir ! ​@@BrazosValleyStrength

  • @chattingwithshap8010
    @chattingwithshap8010 Год назад +3

    I do think there is some truth to what you mention. But it’s also important to consider anatomy and shoulder health. Flaring the elbows can put undo stress on the shoulders. This isn’t a problem is they are healthy, with minimal mobility problems.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад

      How so?

    • @chattingwithshap8010
      @chattingwithshap8010 Год назад +3

      @@BrazosValleyStrength I would relate this to when you see some people do push-ups and their elbows kick out. Also, think about why specialty bars have neutral grips. The hands in the bench press are naturally locked in a position, unlike when doing a DB press. I find that too many people can’t find the balance between staying slightly tucked and flaring. Most of the time the elbows will naturally flare near the top, but if the flare is too early that’s when I tend to see issues. The suited comment is spot on.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +1

      I did address some of what you said in the video, but I’m curious what evidence you have that the flared position is specifically detrimental to shoulder health as you asserted.

    • @chattingwithshap8010
      @chattingwithshap8010 Год назад +2

      @@BrazosValleyStrength again, when you think about why people flare their elbows, it’s often because they lack a certain amount stability. While benching does involve the pecs, triceps and delts. The pecs should be the prime movers, with the triceps helping with lockout. The shoulders are stabilizers. Too much flaring in either a DB press - Bench or Push-up can cause shoulder impingement. Think about when somebody is standing with their arms relaxed. How do the hands face? They usually face in some sort of neutral grip. I would ask, why are so many shoulder issues caused from too much benching?

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад

      Well, I think you are making a lot of assumptions that don’t have a lot of backing on any level. So I guess we are just going to disagree here. My stance is outlined in the video and I don’t think there is any evidence to support the claim that training in that position crests more injuries than other positions.
      But if you do find such evidence you are welcome to prove me wrong!

  • @louderthangod
    @louderthangod Год назад +2

    I don’t know man, I think if you dropped the bar straight down on the eccentric I think you’ll find the added range of motion isn’t the problem. The shoulder and elbow strain will make you make you significantly weaker.

  • @3etrnal
    @3etrnal Год назад

    So lifters with long arms close grip should have a more vertical bar path and keep elbows more flared out all along the movement?

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад

      No. The opposite of that.

    • @sloppyjonuts9162
      @sloppyjonuts9162 Год назад

      Flare and push back during the sticking point on bench ? This works. I also feel it in my Pecs instantly when I do this method

  • @grandfatherwilkens2987
    @grandfatherwilkens2987 Год назад

    Any recommendations on how to maintain upper back tightness while flaring the elbows? I struggle to keep my shoulder blades retracted when I flare the elbows because the two actions seem to conflict. It's a lot easier to stay tight if I keep the elbows tucked, but then as you point out, the bar doesn't come back over the shoulders and ends up traveling in a straighter line while retaining the unwanted moment arm by not being back over my shoulders.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад

      You could watch my video on that exact subject.

    • @grandfatherwilkens2987
      @grandfatherwilkens2987 Год назад +2

      @@BrazosValleyStrength Thanks, I just found it. So your response would be not to worry about upper back tightness/retraction, just rely on leg drive and arch to keep things intact?

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +2

      Pretty much

  • @ronweasley4767
    @ronweasley4767 Год назад

    I have a lot of pain in my right shoulder and tucking my elbows is the only way I can bench without hurting myself so I don’t think flaring is best for everyone.

  • @drinkinouttacups2665
    @drinkinouttacups2665 Год назад +2

    lanklet close grip crew chicking in

  • @peeter131
    @peeter131 8 месяцев назад

    Retracted scaps cause the bar to stay forward :)

  • @tomd4748
    @tomd4748 8 месяцев назад

    I keep it internally rotated throughout. Much better for pecs development.

  • @johnashleymcfatridge4170
    @johnashleymcfatridge4170 Год назад

    I really think it's more of an advantage for a bencher that touches low with a shirt, not for the ordinary gym guy...

  • @jimlanger3044
    @jimlanger3044 Год назад

    You should never flare the elbows. Pushing the bar over the face is no good either. Bad things happen when you do that. Close grip benches arent that efficient huh? Well Ill tell you what. Everytime I trained closer, my single ply shirt bench went through the ceiling. In fact my raw bench was stronger for me with small finger on ring. But in a shirt I basically did everything I did raw, just with a wider grip. Shirt benching you must start the lift with the triceps and push straight. The only that'll happen by flaring the elbows is you eatin the bar. No need to benchpress like a bodybuilder. Smash the triceps, work on speed with bands and chains, push that bar straight. Even with the old school shirts where folks got extra 20 lbs, i could get 40 or 50. Become a tricep bencher, you'll be less likely to get hurt. Read some old Louie Simmons articles too.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +2

      I think you are really misunderstanding many many things here my man. Maybe start with a definition of what efficiency is and start over from there.

    • @sloppyjonuts9162
      @sloppyjonuts9162 Год назад

      @@BrazosValleyStrength I’m training in Arizona. The guy that owns the gym benches squats & competes & is also a judge for all power meets here in Arizona. He taught me this technique about a week ago. It Definitely works! My PECS instantly turn on as soon as I flare Does this happen to you as well? I flare when I hit my sticking point

    • @sloppyjonuts9162
      @sloppyjonuts9162 Год назад

      @@BrazosValleyStrengththanks for the video as well! I subscribed

  • @internetenjoyer1044
    @internetenjoyer1044 Год назад +1

    i fear the flare due to shoulder injuries

  • @mikeweiss7978
    @mikeweiss7978 11 месяцев назад

    Also does it increase the risk for pec tears by flairing

  • @mikeweiss7978
    @mikeweiss7978 11 месяцев назад

    Need a camera from above not the side

  • @MonkeyBarsEveryday
    @MonkeyBarsEveryday Год назад

    RUclips recommends me a 23m video about goofy ahhh bench form. I don't even bench 💀

  • @ProphetFear
    @ProphetFear Год назад

    Using the chest to do its function is bad for your shoulder!

  • @crasnicul3371
    @crasnicul3371 Год назад

    short ROM goober copium lol

  • @craptor1234
    @craptor1234 Год назад +4

    shoulder surgeons everywhere getting $ signs in their eyes after watching this video.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +11

      I’m glad this video is reaching wider audience!

    • @DD86346
      @DD86346 Год назад +3

      Don’t give feedback about his feedback. He gets super sensitive about it 😅

    • @Jeneric81
      @Jeneric81 Год назад +3

      Yeah, they get to back to the good old days before bench shirts when *flips page* everyone did wide grip bench with elbows flaring and nobody was injured...

    • @SinnedNogara
      @SinnedNogara Год назад

      @@DD86346 Treat people with respect and you might find a coach that will get you passed the novice stage.

  • @kevinmahoney9884
    @kevinmahoney9884 8 месяцев назад +1

    You should do a radio program since you don’t demonstrate anything. That way you wouldn’t waste the video.

  • @IceColdProfessional
    @IceColdProfessional Год назад +1

    Dude, 23 minutes?

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +9

      I’m sorry about your short attention span. That must be hard for you.

    • @Ciscoflexx
      @Ciscoflexx Год назад

      I can see both points I just found your page but having shorter concise videos would be awesome. There’s probably 2 groups of people 1 who loves pl so much they can talk about flaring of elbows for 20+ min.
      But the majority just wants quick info.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +6

      @@Ciscoflexx Plenty of other places to go then if you just want to be told what to do but not know why!

    • @freakonut
      @freakonut Год назад

      ​@@BrazosValleyStrength I appreciate your content very much, but your generally defensive tone in many of your comments could be counterproductive to the growth and success of your channel.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +2

      It’s hard to be patient with people when the video takes hours and hours of work and people aren’t willing to put in 20 mins of work and then complain about not getting what they want for free. So I’m very willing to lose viewers.

  • @WillyC-p3m
    @WillyC-p3m Год назад

    Folks, do your research and do the flared elbows at your own risk! You'll damage your shoulders over time! Progressive overload, don't ego lift.

    • @BrazosValleyStrength
      @BrazosValleyStrength  Год назад +8

      What research would you refer them to in order to support your argument?

  • @skanda1832
    @skanda1832 7 месяцев назад

    Gae

  • @spikeo12
    @spikeo12 7 месяцев назад +1

    Great content

  • @TimTan-i4j
    @TimTan-i4j Год назад

    Amazing content