Bench Press: Elbow Lockout, Benefits, and Safe Technique

Is it bad to lock your elbows when benching?

No, locking your elbows when benching is generally not inherently bad and can even be beneficial for full muscle activation and strength development, provided it is executed with proper control and awareness of individual joint mechanics.

Understanding the Lockout in Bench Pressing

The "lockout" in a bench press refers to the completion of the concentric (lifting) phase, where the elbows reach full extension at the top of the movement, effectively straightening the arms. This position fully engages the triceps brachii and stabilizes the weight over the chest. While some lifters avoid it due to perceived injury risk, understanding the biomechanics involved is crucial.

Biomechanics of Elbow Extension:

• Muscular Engagement: The triceps brachii is the primary muscle responsible for elbow extension. A full lockout ensures maximal contraction and development of this muscle.
• Joint Stability: The elbow joint, formed by the humerus, ulna, and radius, is highly stable at full extension due to the "closed-packed" position where the joint surfaces are maximally congruent and ligaments are taut. This position can actually be more stable than a partially bent elbow under heavy load, as the skeletal structure bears more of the weight, momentarily relieving some muscular tension.
• Load Distribution: At lockout, the weight is distributed through the skeletal structure (bones and joints) rather than being solely supported by constant muscle tension.

Benefits of Locking Out Your Elbows

For most individuals, performing a full lockout offers several advantages:

• Full Range of Motion (ROM): Completing the movement through its entire range ensures that all muscle fibers involved, particularly in the pectorals, deltoids, and triceps, are fully activated and developed. Limiting ROM can lead to underdeveloped strength at the end range.
• Enhanced Triceps Development: The lockout phase is where the triceps are maximally contracted. Consistently locking out contributes significantly to triceps hypertrophy and strength.
• Strength at End Range: Training the lockout strengthens the muscles and connective tissues at the end of the movement, which is critical for overall pressing strength and power. This translates to better performance in other pushing movements.
• Powerlifting Standards: In competitive powerlifting, a full lockout is required for a successful lift. Practicing this in training is essential for competition readiness.
• Brief Rest/Repositioning: For some, the lockout provides a brief moment to stabilize the weight, take a controlled breath, and prepare for the next repetition, especially during high-volume sets.
• Improved Proprioception: Performing a full, controlled lockout helps improve body awareness and control throughout the entire pressing motion.

When Caution is Advised

While generally safe, there are specific scenarios or individual factors where caution or modification may be necessary:

• Hyperextension: Individuals with joint laxity or a history of elbow hyperextension should be particularly mindful. "Locking out" should mean reaching full extension, not forcing the joint beyond its natural range.
• Loss of Control: If you are using a weight that causes you to slam or jerk into the lockout position, this indicates a loss of control and can place undue stress on the elbow joint and surrounding tissues.
• Pre-existing Conditions: Those with elbow pain, tendinitis, or other joint pathologies may find that a full lockout exacerbates their symptoms. In such cases, consulting a healthcare professional or physical therapist is recommended.
• Excessive Load: While the skeleton bears some load at lockout, using excessively heavy weights without proper control can still place significant stress on the joint if the muscles are not adequately engaged to stabilize.

Proper Technique for a Safe Lockout

To ensure safety and maximize the benefits of locking out, adhere to these principles:

• Control the Weight: Always maintain control over the barbell throughout the entire movement, including the lockout. Avoid bouncing or slamming the weight into extension.
• Engage Your Triceps: Actively contract your triceps to extend the elbows fully. Don't just rely on momentum or gravity.
• Avoid Hyperextension: Aim for a full extension, but do not force the elbow joint beyond its natural anatomical limit. For many, a "soft" lockout or a slight micro-bend in the elbow is safer and still achieves full muscular contraction. The goal is to straighten the arm without stressing the joint capsule.
• Maintain Shoulder Stability: Even at lockout, keep your shoulder blades retracted and depressed to maintain a stable base and protect the shoulder joint.
• Listen to Your Body: If you experience any sharp pain or discomfort in your elbows during the lockout, stop and reassess your technique, reduce the weight, or consult a professional.

When Not Locking Out Might Be Preferable

While full ROM is generally recommended, there are specific training methodologies or situations where avoiding a full lockout might be intentionally chosen:

• Constant Tension Training: For hypertrophy-focused training, some lifters prefer to maintain constant tension on the muscles by stopping just short of lockout, preventing the skeletal structure from taking over. This keeps the target muscles under continuous load.
• Rehabilitation: During certain phases of injury rehabilitation, a limited range of motion may be prescribed to protect healing tissues.
• Specific Strength Goals: Partial range of motion training (e.g., board presses) can be used to overload specific parts of the lift or to build strength through a sticking point, but these are typically supplementary exercises, not substitutes for full ROM training.

Conclusion

Locking your elbows during the bench press is a natural and often beneficial part of the movement, contributing to full muscle development, strength at end range, and adherence to powerlifting standards. When performed with control, proper form, and an awareness of individual joint mechanics, it is generally safe and effective. The key is to achieve full extension through active muscular contraction of the triceps, avoiding hyperextension or uncontrolled slamming of the weight. By prioritizing mindful execution, you can safely incorporate the lockout into your bench press routine and unlock its full benefits.