Should You Tuck or Flare Your Elbows on Bench?

One of the most common bench press cues is whether to tuck or flare your elbows but the best approach depends on the lifter. Here are a couple things to consider…

1. Body Type & Limb Length

• Longer Arms - Slightly more tuck can reduce strain on the shoulders and shorten the bar path.

• Shorter Arms - More flare can be beneficial since the bar path is naturally shorter.

2. Grip Width

• Wider Grip (≥1.5x shoulder width) - More flare (but not extreme) optimizes engagement of the pecs and range of motion.

• Closer Grip (shoulder width or narrower) - More elbow tuck helps recruit triceps and keeps the bar path efficient.

3. Shoulder Health & Mobility

• History of Shoulder Issues? Tucking slightly (without overdoing it) can reduce stress on the AC joint and prevent impingement.

• Good Shoulder Mobility? A moderate flare allows for better pec activation without excessive stress.

4. Strengths & Weaknesses

• Tricep Dominant Lifters - Slightly more tuck keeps the load on the triceps and reduces shoulder involvement.

• Pec Dominant Lifters - More flare helps engage the chest and maximizes power off the chest.

5. Bar Path & Joint Stacking

• The best elbow position allows for a diagonal bar path (from over the shoulders to the lower chest/sternum) rather than a straight up and down motion.

• At the bottom of the lift, your elbows should be stacked directly under the bar to maintain efficient force transfer and reduce unnecessary joint stress.

• Excessive tuck = Too much strain on the triceps & limits pressing power.

• Excessive flare = Shoulders take over & risk of injury increases. Take it from me… one pec tear was enough!

General Recommendation

Most lifters benefit from a moderate tuck (around 75-80 degrees from the torso, not pinned to the ribs) to keep the joints stacked and maintain pressing efficiency. Small adjustments based on your mechanics and weaknesses can make a big difference.

Find what works for your structure and pressing style, or find an experienced coach who can guide you in the right direction and make the right adjustments accordingly!

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