Bench Press: Causes, Risks, and Correction for Elbow Flaring

Why Do My Elbows Flare When Benching?

Elbow flaring during the bench press is a common technical flaw where the elbows move outwards, perpendicular to the torso, rather than remaining tucked at an angle. This often indicates suboptimal biomechanics, increasing stress on the shoulder joint and reducing pressing efficiency.

Understanding Proper Bench Press Form

Before addressing why elbows flare, it's crucial to understand optimal bench press mechanics. A well-executed bench press maximizes force transfer and minimizes joint stress. Key elements include:

• Scapular Retraction and Depression: Pulling the shoulder blades back and down creates a stable base and slight arch, protecting the shoulders.
• Elbow Tuck (45-75 degrees): The elbows should be tucked, forming an angle of approximately 45-75 degrees relative to the torso, not perpendicular. This aligns the humerus optimally for pressing and leverages the pectoral muscles effectively.
• Forearm Stack: At the bottom of the movement, your forearms should be perpendicular to the floor, directly underneath your wrists and the barbell.
• Bar Path: The bar should descend towards the lower chest/upper abdomen and ascend in a slight "J-curve" path, finishing over the shoulders.
• Lat Engagement: Actively "pulling the bar down" by engaging the lats helps stabilize the shoulders and provides a solid foundation for the press.

What is Elbow Flaring and Why Is It a Problem?

Elbow flaring occurs when your elbows move outward, aligning with your shoulders rather than tucked closer to your sides. This position places the shoulder joint in a vulnerable, internally rotated and abducted position under load.

Why it's a problem:

• Increased Shoulder Stress: Flaring puts excessive stress on the anterior capsule of the shoulder, the rotator cuff tendons (especially the supraspinatus), and the AC joint. This can lead to impingement, tendonitis, or even tears over time.
• Reduced Pec Activation: When elbows flare, the primary movers shift from the chest muscles (pectorals) to the anterior deltoids and triceps, reducing the effectiveness of the exercise for chest development.
• Compromised Force Production: The flared position is biomechanically disadvantageous, limiting the amount of force you can generate efficiently and safely.
• Risk of Pec Tears: In extreme cases, particularly with heavy loads, severe flaring can contribute to pectoral muscle tears, especially at the sternal attachment.

Primary Causes of Elbow Flaring

Elbow flaring is rarely due to a single factor but often a combination of anatomical considerations, technique flaws, and strength imbalances.

• Suboptimal Grip Width:

  • Too Wide: A grip that is too wide forces the elbows out to maintain a perpendicular forearm position at the bottom, inherently promoting flaring. This also places the shoulders in an externally rotated position at the top and an internally rotated, abducted position at the bottom, increasing impingement risk.
  • Too Narrow: While less common for flaring, a grip that is too narrow can also cause the elbows to shift outward to accommodate the bar path, especially if triceps strength is insufficient.

• Lack of Scapular Retraction and Depression:

  • Failing to actively pull the shoulder blades back and down (creating a "shelf") leaves the shoulders unstable and allows them to roll forward, predisposing the elbows to flare.

• Insufficient Lat Engagement:

  • The lats play a crucial role in stabilizing the shoulder joint and helping to "tuck" the elbows. If the lats aren't actively engaged (i.e., not "pulling the bar down"), the shoulders lack a stable base, and the elbows will often drift outwards.

• Weak Triceps or Over-Reliance on Deltoids:

  • If the triceps (which extend the elbow) are comparatively weak, the body may compensate by relying more on the anterior deltoids and using a wider, flared elbow position to shorten the moment arm for the triceps and leverage the shoulders more.

• Improper Bar Path:

  • A common error is pressing the bar straight up and down, directly over the shoulders. This vertical path encourages elbow flaring, whereas an optimal "J-curve" path (bar descends to lower chest/upper abdomen and ascends slightly backward over the shoulders) naturally encourages a tucked elbow position.

• Shoulder Mobility or Stability Issues:

  • Limited Thoracic Mobility: A stiff upper back can prevent proper scapular retraction and create a rounded posture, pushing the shoulders forward.
  • Tight Pectorals: Overly tight chest muscles can pull the shoulders forward and internally rotate them, making it difficult to maintain a tucked elbow position.
  • Weak Rotator Cuff/Scapular Stabilizers: A lack of strength or endurance in the muscles that stabilize the shoulder blade and shoulder joint can lead to instability and compensatory elbow flaring.

• Using Too Much Weight (Ego Lifting):

  • When the load is too heavy, form often breaks down. The body will instinctively seek the path of least resistance, which can involve flaring the elbows to recruit more anterior deltoid and reduce the range of motion, albeit at a higher risk.

• Lack of Proprioception or Coaching:

  • Sometimes, individuals simply aren't aware their elbows are flaring or haven't been taught the correct mechanics. Video analysis can be incredibly helpful here.

The Risks of Elbow Flaring

Ignoring elbow flaring can lead to a range of acute and chronic injuries:

• Shoulder Impingement Syndrome: The most common issue, where the rotator cuff tendons or bursa get pinched between the humerus and the acromion.
• Rotator Cuff Tendinopathy/Tears: Chronic stress on the rotator cuff can lead to inflammation (tendinopathy) or, in severe cases, partial or full tears.
• AC Joint Stress: The acromioclavicular joint can be stressed, leading to pain and inflammation.
• Pectoral Muscle Strains/Tears: While less common than shoulder issues, severe flaring under heavy load significantly increases the risk of pec strains or tears.
• Elbow Pain: Although less direct, compensatory movements or increased stress on the triceps can sometimes manifest as elbow discomfort.

Correcting Elbow Flaring

Correcting elbow flaring requires a multi-faceted approach, focusing on technique, strength, and mobility.

• Form Adjustments:

  • Adjust Grip Width: Experiment with a slightly narrower grip, where your forearms are perpendicular to the floor at the bottom of the movement.
  • Prioritize Scapular Retraction and Depression: Consciously "set" your shoulder blades before unracking the bar and maintain this position throughout the lift. Imagine trying to tuck your shoulder blades into your back pockets.
  • Engage Your Lats: Think about "pulling the bar down" into your chest and maintaining tension in your lats during the eccentric (lowering) phase.
  • Control the Eccentric: Lower the bar slowly and with control, allowing time to feel and correct your elbow position.
  • Visualize Bar Path: Practice a slight "J-curve" bar path, where the bar touches lower on your chest and finishes slightly back over your shoulders.
  • Tuck Your Elbows: Actively think about keeping your elbows closer to your sides (45-75 degrees angle).

• Targeted Strengthening Exercises:

  • Lat Development: Exercises like pull-ups, lat pulldowns, and various rowing variations (barbell rows, dumbbell rows, cable rows) will strengthen the lats, improving their ability to stabilize the shoulders and tuck the elbows.
  • Triceps Strength: Overhead triceps extensions, close-grip bench press, and pushdowns will build triceps strength, reducing reliance on the deltoids.
  • Rotator Cuff and Scapular Stabilizers: Face pulls, band pull-aparts, and external rotations will strengthen these crucial stabilizing muscles, improving shoulder integrity.

• Mobility Drills:

  • Pectoral Stretches: Doorway stretches or foam rolling the chest can help release tight pecs that pull the shoulders forward.
  • Thoracic Spine Mobility: Cat-cow stretches, thoracic extensions over a foam roller, or seated rotations can improve upper back mobility, facilitating better scapular positioning.

• Programming Considerations:

  • Reduce Load: Temporarily reduce the weight to allow you to focus purely on form and movement quality.
  • Increase Reps/Volume with Lighter Weight: Practice correct technique with higher repetitions at a lighter load to ingrain proper motor patterns.
  • Incorporate Paused Reps: Pausing at the bottom of the lift for 1-2 seconds can help you feel and correct your elbow position.
  • Video Analysis: Record your sets from various angles to identify and correct technical errors.
  • Accessory Work: Dedicate time to the aforementioned strengthening and mobility exercises.

When to Seek Professional Guidance

If you consistently struggle with elbow flaring despite implementing these corrections, experience persistent shoulder pain, or suspect an injury, it's advisable to consult with a qualified professional. This could include:

• A Certified Personal Trainer/Strength Coach: For hands-on technical coaching and program adjustments.
• A Physical Therapist: To assess underlying mobility or strength deficits and provide corrective exercises or rehabilitation.
• An Orthopedic Specialist: If pain is severe or an injury is suspected.

Conclusion

Elbow flaring during the bench press is a clear indicator of suboptimal form that compromises both performance and joint health. By understanding its causes—ranging from improper grip and bar path to strength imbalances and mobility limitations—and diligently applying corrective strategies, you can transform your bench press into a safer, more effective exercise for building strength and muscle mass. Prioritizing proper technique over ego is paramount for long-term progress and injury prevention.