Bench Press Bar Path: Why You SHOULD Flare Your Elbows

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[@justincrawley4256]

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

[@fmlogija]

Your channel is a goldmine.

[@DCJayhawk57]

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.

[@creamofthecrop5868]

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

[@parkersullivan6372]

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 Alot of the popular videos on the topics you cover have outdated information and cues that strictly apply to geared powerlifting

[@alphaomega6023]

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

[@sonsplay4]

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

[@MatteoDettori]

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

[@ettox543]

this is the best video i have seen on benchpress

[@tylerratcliff]

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.

[@kamsalad]

Such good practical advice to exaggerate the warmups

[@mtboys7tuu443]

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

[@khadimdiop3417]

Amazing content as always

[@CCSABCD]

Everybody knows if you flare your elbows your arms instantly disintegrate

[@zachlloyd9392]

Don't forget the small village of children that explode as well, think of the kids!

[@powerliftingpremedcrafter473]

Lmao

[@ashscott6068]

"Disintegrated arms are killing your gains!"

[@nicolastabere900]

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

[@franciscomiranda6882]

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.

[@taylorlovescarlsagan]

Such a great helpful video 🙏

[@shivampathak1072]

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

[@markovasil1608]

Great advice, works for me 100%

[@user-sb7gu4pu2p]

Amazing video!!

[@SWISS-1337]

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)

[@Bangtang_Aje]

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

[@robertfrank8293]

Great video. Thanks!

[@spikeo12]

Great content

[@roygeffen3432]

great video!

[@user-eg4cl5xl3k]

Amazing content

[@Runner-Boy]

Great video ill share it on my page

[@TobyJung]

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

[@sloppyjonuts9162]

It works it does

[@jaredreninger158]

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]

What sources are you learning programming from?

[@jaredreninger158]

@@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

[@davab]

THIS IS SO TRUE

[@mikeweiss7978]

Also does it increase the risk for pec tears by flairing

[@buraianmath]

There should be some notes to go along with this

[@DannyBoy426]

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

[@jonathancollins22]

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?

[@michaelmanatrizio6614]

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]

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.

[@prospect_joe9813]

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

[@louderthangod]

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.

[@BrazosValleyStrength]

Yes…. I said that….

[@THE_Number_ONE_1_HATER]

6:10 deadlift specialist here

[@grandfatherwilkens2987]

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]

You could watch my video on that exact subject.

[@grandfatherwilkens2987]

@@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]

Pretty much

[@Aarogya_tv]

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

[@aaron.saladbar]

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

[@BrazosValleyStrength]

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]

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

[@BrazosValleyStrength]

I think so but I’m not 100% certain

[@ConorJ99]

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

[@ra-ra3249]

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]

No. The opposite of that.

[@sloppyjonuts9162]

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

[@demz2877]

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

[@BrazosValleyStrength]

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

[@demz2877]

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

[@enzolcvvr6112]

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]

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]

Thanks sir ! ​@@BrazosValleyStrength

[@rvpouburg]

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]

kzbin.info/www/bejne/gKi1nq2jrcyXiK8si=6MgyScKfzVe0nGGV refutes your lat engagement comment.

[@ronweasley4767]

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.

[@BrazosValleyStrength]

I discussed this directly in the video

[@peeter131]

Retracted scaps cause the bar to stay forward :)

[@tomd4748]

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

[@drinkinouttacups2665]

lanklet close grip crew chicking in

[@johnashleymcfatridge4170]

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

[@internetenjoyer1044]

i fear the flare due to shoulder injuries

[@mikeweiss7978]

Need a camera from above not the side

[@chattingwithshap8010]

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]

How so?

[@chattingwithshap8010]

@@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]

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]

@@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]

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!

[@johnryder8464]

The human body will find its natural position, more often than not we make adjustments that don't provide any benefit and actually impede performance.

[@jimlanger3044]

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]

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]

@@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]

@@BrazosValleyStrengththanks for the video as well! I subscribed

[@ProphetFear]

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

[@MonkeyBarsEveryday]

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

[@BrazosValleyStrength]

Thanks for watching!

[@MonkeyBarsEveryday]

@@BrazosValleyStrength 2x speed 😈

[@user-ij9fn1gn5k]

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]

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

[@crasnicul3371]

short ROM goober copium lol

[@craptor1234]

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

[@BrazosValleyStrength]

I’m glad this video is reaching wider audience!

[@DD86346]

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

[@Jeneric81]

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]

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

[@skanda1832]

Gae

[@IceColdProfessional]

Dude, 23 minutes?

[@BrazosValleyStrength]

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

[@Ciscoflexx]

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]

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

[@freakonut]

​@@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]

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.

[@kevinmahoney9884]

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

[@Dolchanggabbana]

Video with no joke 🔑🔑🔑🔑🔑