I am getting confused about how to bench properly. I don’t know how my elbows are supposed to be throughout the lift. Please explain how the arms/elbows are supposed to move.
Is a wider grip (pinky touching ring) better then a couple inch shorter grip? I have long arms (6 ft 4 winspan, 6 ft tall)
Can someone clear this up? If I have to change my form to the right form, would this lower the weight I could use?[/quote]
I would read the article posted above my Dave Tate, but just in case you are in a hurry here are your answers.
You guide the bar down to the bottom of your pecs/top abs, your hand and you elbow should be in a straight line through the lift.
(AKA YOU SHOULD NOT LOOK LIKE YOU ARE DOING TRICEPS EXTENSION)
At your height i would at least go ring finger on the ring when maxing, i am 5’11 and when i max i make sure to get a really big arch, and go pointer on the ring. Make sure to practice different grips to see what works…
(i do 70% and under lifts with my hands right in between the ring and the smooth)
The elbows should feel natural if you do the above, if not then they should be at about 45 degrees, most important thing should be not to flare your elbows out.
It may take awhile to get your grip wider, in my case i was able to close grip bench more then regular bench, until i started benching with good form, after about 2 week of just using wider grip i got a 20 pound PR.