Target different muscles by changing up your arm placement on the bench press
Where
your elbows fall at the bottom of the bench press dramatically affects
the stress placed on the muscles involved and also the joints. Optimal
elbow placement depends on your bench-press goals
The
primary muscles involved in the bench press are the pectoralis major,
triceps and anterior deltoid (front shoulder). The movements include
elbow extension (straightening of your arm), shoulder horizontal
adduction (bringing the arm from straight out to your side inward at
shoulder level) and shoulder flexion (lifting your arm from down at your
side upward). A change in elbow position during the bench press shifts
the shoulder movement from flexion to horizontal adduction and alters
utilization of the three primary muscle groups
Elbows Out
With
your elbows straight out to your sides, the movement at the shoulder is
primarily horizontal adduction with minimal flexion. Pectoralis major
involvement is at its highest, while anterior deltoid use is
significantly decreased. Yet the farther your elbows are out to your
sides, the greater the stress on the shoulder capsule
Elbows In
The
closer you keep your elbows to your sides, the less pectoralis
involvement. Shoulder movement shifts from horizontal adduction to
flexion, boosting anterior deltoid stimulation. This also increases the
triceps' range of motion and their subsequent involvement
Elbows at 45 Degrees
Lowering
the bar with the elbows out at 45 degrees from the body allows more
strength production because the chest, delts and tri's all play a
significant role. It also reduces stress on the shoulder, which is
critical when heavy poundage is used
The Ins & Outs of Pressing
Determine the best bench-press elbow position to meet your goals
Elbows Out (90 Degrees) - Best for Pec Growth
Elbows Middle (45 Degrees) - Best for Strength
Elbows In (0 Degrees) - Best for Triceps Growth
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