30 Seconds Summary
Tucking the Elbows for Bench - You’re Probably Doing it Wrong

  • "Tuck your elbows" is often misinterpreted in raw bench pressing, leading to excessive tucking which hinders performance.
  • A better cue to use is "flare and push", which aligns elbow position under the bar for optimal pec engagement and strength gains.
  • Excessive elbow tucking can also cause discomfort and potential pain due to unnatural rotation and pronation demands of the shoulders and elbows.
  • Flaring the elbows during pressing allows more natural alignment, using the pecs more effectively, and generally leads to strength improvements.
  • Switching from over-tucking to appropriately flaring the elbows often yields quick personal records (PRs) due to better form and pec involvement.
  • Overall, focusing on 'flare and push' enhances both technique and muscle engagement, resulting in faster progress and bigger gains in bench press.
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