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One Arm is Flaring on Bench Press

Hi

On the bench press, my left elbow always flares out, and my left shoulder drops (by drops I mean it moves toward the bottom of the bench where my butt is, right shoulder is higher, like your shrugging one side).

The bar goes up very semetrically you can’t even notice a difference, but I keep being told that my left arm is flaring badly. It doesn’t really make sense.

My thought would be tricep weakness, but that sides tricep is stronger!

I don’t get why this is happening, I can’t figure it out…

I am going to record a video next time, I want to know how can I get the right angle? Where should I put the camera? Above my body level, below? Get someone to hold it?

Thanks

if you are sure that the left side tricep is stronger… then that is probably the problem

if your right side is weaker, you may be transferring more of the weight to your stronger side. that way, the bar goes up symmetrically, but only because you are using your muscles asymmetrically, which balances out the weaker side. so your left arm is in a weird position not because it is weaker, but because it is stronger and you are making it do more work.

Just a possibility.

[quote]N.K. wrote:
if you are sure that the left side tricep is stronger… then that is probably the problem

if your right side is weaker, you may be transferring more of the weight to your stronger side. that way, the bar goes up symmetrically, but only because you are using your muscles asymmetrically, which balances out the weaker side. so your left arm is in a weird position not because it is weaker, but because it is stronger and you are making it do more work.

Just a possibility. [/quote]

Right…that’s what I already know. What I don’t know is what specific imbalance it is. I won’t know more until I can watch myself bench, which is why my only real question is how to position the camera to figure this issue out.

I don’t even know what is causing this I don’t expect someone on here to tell me with no knowledge of me at all.

Also…my left tricep is stronger but by a very very small margin, hardly noticeable. It’s just that the logical conclusion people draw from this issue is that the flaring arm’s tricep can’t handle the load so it flares (so this is not the issue).

My guess is issue with your back positioning?

[quote]0x6a616d6573 wrote:
Hi

On the bench press, my left elbow always flares out, and my left shoulder drops (by drops I mean it moves toward the bottom of the bench where my butt is, right shoulder is higher, like your shrugging one side).Thanks [/quote]

What like this…

I think i use to do this but it went away. What i did was this. Try to act like you are rowing the bar to your chest by pulling it down to you trying to rip it apart opposite ways. Then explode up by spreading the bar.

[quote]0x6a616d6573 wrote:
H

I don’t get why this is happening, I can’t figure it out…

[/quote]

Do you have any injuries that you didn’t mention? I have a rebuilt shoulder and mine does what you’ve described upwards of my current 1 RMS. If I keep pushing my arm will literally shut off as if a light switch was flipped. I asked my ORTHO about it and he says that the bodies way of trying to protect itself from further injury.

Not knowing your situation I would recommend that you strengthen your rotators and your “yoke” in general. I’d bet my 6 figure job paycheck that you do not do enough upper back / shoulder work. You likely are weak in the shoulder area. Sadly pressing, shruggin and laterals do not specifically address the smaller, weaker muscles in the shoulder girdle and upper back. If you do not do them start now, BAND PULLAPARTS. get a mini band from efs. on sale for 50% off BTW, do sets of 20-25. Will do wonders for the shoulders to keep them healthy.

Hope this may shed some light into this issue for you.

[quote]StrengthDawg wrote:

[quote]0x6a616d6573 wrote:
H

I don’t get why this is happening, I can’t figure it out…

[/quote]

Do you have any injuries that you didn’t mention? I have a rebuilt shoulder and mine does what you’ve described upwards of my current 1 RMS. If I keep pushing my arm will literally shut off as if a light switch was flipped. I asked my ORTHO about it and he says that the bodies way of trying to protect itself from further injury.

Not knowing your situation I would recommend that you strengthen your rotators and your “yoke” in general. I’d bet my 6 figure job paycheck that you do not do enough upper back / shoulder work. You likely are weak in the shoulder area. Sadly pressing, shruggin and laterals do not specifically address the smaller, weaker muscles in the shoulder girdle and upper back. If you do not do them start now, BAND PULLAPARTS. get a mini band from efs. on sale for 50% off BTW, do sets of 20-25. Will do wonders for the shoulders to keep them healthy.

Hope this may shed some light into this issue for you. [/quote]

Interesting, could you link me to the band that’s on sale? I’m not familiar with what that is.

[quote]StrengthDawg wrote:

[quote]0x6a616d6573 wrote:
Hi

On the bench press, my left elbow always flares out, and my left shoulder drops (by drops I mean it moves toward the bottom of the bench where my butt is, right shoulder is higher, like your shrugging one side).Thanks [/quote]

What like this…

Lol haha that video

nothing like that, the bar goes up vertically perfectly even, but one arm flares out

[quote]StrengthDawg wrote:

[quote]0x6a616d6573 wrote:
H

I don’t get why this is happening, I can’t figure it out…

[/quote]

Do you have any injuries that you didn’t mention? I have a rebuilt shoulder and mine does what you’ve described upwards of my current 1 RMS. If I keep pushing my arm will literally shut off as if a light switch was flipped. I asked my ORTHO about it and he says that the bodies way of trying to protect itself from further injury.

Not knowing your situation I would recommend that you strengthen your rotators and your “yoke” in general. I’d bet my 6 figure job paycheck that you do not do enough upper back / shoulder work. You likely are weak in the shoulder area. Sadly pressing, shruggin and laterals do not specifically address the smaller, weaker muscles in the shoulder girdle and upper back. If you do not do them start now, BAND PULLAPARTS. get a mini band from efs. on sale for 50% off BTW, do sets of 20-25. Will do wonders for the shoulders to keep them healthy.

Hope this may shed some light into this issue for you. [/quote]

I have (or had) a similar problem. This is good advice, I’d also add facepulls, ytwl’s, wallslides, scap pushups, plain old pushups and a ton of foamrolling and mobility work. My shoulders will probably always be a li’l suspect, but keeping some combo of these in the rotation has mad a huge difference.

[quote]0x6a616d6573 wrote:

[quote]StrengthDawg wrote:

[quote]0x6a616d6573 wrote:
H

I don’t get why this is happening, I can’t figure it out…

[/quote]

Do you have any injuries that you didn’t mention? I have a rebuilt shoulder and mine does what you’ve described upwards of my current 1 RMS. If I keep pushing my arm will literally shut off as if a light switch was flipped. I asked my ORTHO about it and he says that the bodies way of trying to protect itself from further injury.

Not knowing your situation I would recommend that you strengthen your rotators and your “yoke” in general. I’d bet my 6 figure job paycheck that you do not do enough upper back / shoulder work. You likely are weak in the shoulder area. Sadly pressing, shruggin and laterals do not specifically address the smaller, weaker muscles in the shoulder girdle and upper back. If you do not do them start now, BAND PULLAPARTS. get a mini band from efs. on sale for 50% off BTW, do sets of 20-25. Will do wonders for the shoulders to keep them healthy.

Hope this may shed some light into this issue for you. [/quote]

Interesting, could you link me to the band that’s on sale? I’m not familiar with what that is.
[/quote]

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