Gorilla Arms: Understanding, Correcting, and Preventing This Lifting Fault

How do you use gorilla arms?

In exercise science and biomechanics, the term "gorilla arms" colloquially refers to an undesirable and potentially injurious lifting posture characterized by excessive elbow flare and high elbows, particularly during pressing movements. This article will explain why this position is problematic, how to identify it, and most importantly, how to correct it for safer and more effective training.

Understanding "Gorilla Arms" in Exercise Science

"Gorilla arms" is not a recognized anatomical or biomechanical term, but it is widely used in fitness communities to describe a specific, suboptimal arm and shoulder position during resistance training. It most commonly refers to:

• Excessive Elbow Flare: During pressing exercises (like the bench press, overhead press, or push-ups), the elbows are allowed to move out wide, perpendicular to the torso, rather than remaining tucked at a more acute angle.
• High Elbow Position: In movements such as the bench press, the elbows rise above the level of the shoulders at the bottom of the movement.

This position is generally considered a fault because it places undue stress on the shoulder joint, compromises muscle activation, and reduces the efficiency of the lift.

The Biomechanics of Suboptimal Arm Positioning

Adopting a "gorilla arms" posture has several critical biomechanical disadvantages:

• Increased Shoulder Joint Stress: Flaring the elbows outward, especially under load, forces the humerus (upper arm bone) into excessive internal rotation and horizontal abduction. This can pinch the soft tissues (tendons of the rotator cuff, bursa) within the subacromial space, leading to impingement syndrome, tendonitis, or even tears over time. The glenohumeral joint (shoulder joint) is inherently unstable, and this position significantly increases shear forces.
• Reduced Pectoral and Triceps Activation: While it might feel like you're getting a bigger stretch, flaring the elbows shifts the mechanical advantage away from the powerful chest (pectorals) and triceps muscles. Instead, it places more emphasis on the anterior deltoids and the vulnerable rotator cuff muscles, which are not designed to be primary movers for heavy pressing.
• Compromised Rotator Cuff Integrity: The rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) are crucial for stabilizing the shoulder joint. When the elbows flare, these muscles are put into a stretched and vulnerable position, increasing their risk of strain or injury, especially during the eccentric (lowering) phase of a lift.
• Inefficient Force Transfer: The "gorilla arms" position creates a longer moment arm for the weight relative to the shoulder joint, making the lift harder and less efficient. Optimal pressing mechanics involve maintaining a more direct line of force from the working muscles through the bones to the load.

Exercises Where "Gorilla Arms" Are Most Common (and Problematic)

This faulty arm position is most frequently observed in the following exercises:

• Bench Press (Barbell and Dumbbell): This is perhaps the most common exercise where "gorilla arms" are seen. During the descent, the elbows travel directly out to the sides, often rising above the shoulder line.
• Overhead Press (Barbell and Dumbbell): Instead of the elbows staying relatively under the bar and pointing slightly forward, they flare out to the sides, causing the bar path to become less vertical and increasing shoulder strain.
• Push-ups: Similar to the bench press, the elbows point straight out to the sides rather than tucking back slightly towards the body.
• Dips: As the body lowers, the elbows track out wide instead of staying relatively close to the torso.

Correcting the "Gorilla Arms" Posture: Optimal Arm Positioning

Achieving optimal arm positioning is crucial for both performance and injury prevention. Here's how to correct the "gorilla arms" fault:

• Elbow Tuck for Pressing Movements (Bench Press, Push-ups, Dips):
  • Aim for an elbow angle of approximately 45 to 75 degrees relative to your torso. This means your elbows should be tucked in somewhat, not perpendicular to your body.
  • Think of "tucking your elbows into your lats" or "pointing your elbows towards your feet" during the eccentric phase of a bench press or push-up.
  • This position allows for better engagement of the pectorals and triceps while minimizing stress on the shoulder joint.
• Elbows Under Bar for Overhead Press:
  • During an overhead press, ensure your elbows stay mostly under the barbell or dumbbells. They should point slightly forward, not out to the sides.
  • Your forearms should ideally remain vertical throughout the lift, indicating proper elbow and bar alignment.
• Scapular Retraction and Depression:
  • Before initiating a press, actively retract (pull back) and depress (pull down) your shoulder blades. This creates a stable base for the shoulders and helps prevent the elbows from flaring excessively.
  • Maintain this scapular stability throughout the movement.
• Controlled Eccentric Phase:
  • Perform the lowering (eccentric) phase of the lift slowly and with control. This allows you to consciously maintain proper elbow and shoulder positioning, preventing uncontrolled flaring.
• Appropriate Grip Width:
  • For bench press, a medium grip width (where your forearms are vertical at the bottom of the lift) generally promotes better elbow tuck than an excessively wide grip.
• Prioritize Form Over Weight:
  • Never sacrifice proper form for heavier weight. If you find your elbows flaring, it's a strong indicator that the weight is too heavy for your current strength level and technique. Reduce the load and focus on mastery of the movement pattern.

When a Wide Arm Posture Might Be Deliberate (and Different)

While "gorilla arms" typically refers to a detrimental fault, it's important to distinguish this from intentional, specific techniques that involve a wider arm or elbow path for different purposes. These are biomechanically distinct from the faulty "gorilla arms":

• Wide Grip Bench Press: While the grip is wider, proper technique still involves an appropriate elbow tuck (e.g., 45-60 degrees relative to the torso) rather than extreme flaring. The wider grip primarily emphasizes different parts of the pectorals.
• Certain Strongman Carries (e.g., Yoke Carry, Farmer's Walk): In these events, the arms are often held wide and slightly bent, mimicking a gorilla's powerful, stable stance. However, this is for supporting and carrying heavy loads, not for pressing, and the elbows are not flared in a way that compromises the shoulder joint.
• Specific Rowing Variations: Some rowing variations might involve a slightly wider elbow path to target different back muscles, but the movement is still controlled, and the shoulder joint remains stable and protected, unlike the compromised position of "gorilla arms" in pressing.

Preventing "Gorilla Arms" and Ensuring Shoulder Health

Proactive measures can help prevent the development of "gorilla arms" and promote long-term shoulder health:

• Comprehensive Warm-up: Include dynamic stretches for the shoulders and thoracic spine, as well as light activation exercises for the rotator cuff (e.g., band pull-aparts, external rotations).
• Mobility Work: Regularly perform exercises to improve shoulder mobility, particularly internal and external rotation, and thoracic spine extension.
• Strengthen Supporting Muscles: Incorporate exercises that strengthen the rotator cuff, scapular stabilizers (rhomboids, serratus anterior, lower trapezius), and the posterior deltoids to balance out the strength of the anterior muscles.
• Professional Guidance: Consider working with a qualified coach or personal trainer who can provide real-time feedback on your form and help you develop proper movement patterns.

Conclusion

The term "gorilla arms" serves as a valuable colloquial descriptor for a common and detrimental lifting error. By understanding the biomechanical disadvantages of excessive elbow flare and actively working to maintain optimal arm positioning—characterized by a controlled elbow tuck and stable shoulder blades—you can significantly enhance the effectiveness of your pressing movements, reduce your risk of injury, and build a more resilient and powerful physique. Prioritizing correct form over ego lifting is paramount for sustainable fitness progress.