T Nation

Sore Chest = Flaring Elbows?

Ever since the first time ive benched ive been getting sore on the outside of my chest, up near my armpit. And it got me wondering if this could be an indicator of me flaring my elbows? I know I keep them tucked on lighter sets, but once I get near my 3RM I cant tell if I loose my tuck or not.

I am not smart enough to answer your question-but it does sound like that is whats happening. Any chance someone can record you doing it so we can see?

[quote]Alpha wrote:
I am not smart enough to answer your question-but it does sound like that is whats happening. Any chance someone can record you doing it so we can see?[/quote]

No access to a camera right now.

my chest gets sore there too. not that i’m the biggest guy in the world, but whatever.

i think you’ll be fine.

For a raw bencher, the amount of elbow flair shouldn’t be all that extreme, and it should be more or less gone by lockout.

Very few can keep their elbows in the whole range of motion that lifts heavy weights. At the bottom, tuck, most are going to have to press it back during the lift.

If you are getting sore in that area, then one of two (if not both) things are the case.

1.) you are flaring your elbows
2.) your grip is wide

These aren’t bad things, depending on your goals.

The flared elbows and wider grip will stretch the pec more and could give you more chest size (due to more hypertrophy) but if your going for a bigger weight you want to adjust your bench form.

Finding a width is all about personal preference and the strengths you have. I have strong tris and weak chest, so I have a closer grip then others. Keeping my elbows tucked in a moderate amount allows me to use more of my shoulders and tris then chest (obviously i still use a good amount of my chest) but also allows me to flex and tighten my back on the decent.

Try and get an arch in your back too, this will shorten the ROM and allow you to finish the lift quicker.

[quote]B rocK wrote:
If you are getting sore in that area, then one of two (if not both) things are the case.

1.) you are flaring your elbows
2.) your grip is wide

These aren’t bad things, depending on your goals.

The flared elbows and wider grip will stretch the pec more and could give you more chest size (due to more hypertrophy) but if your going for a bigger weight you want to adjust your bench form.

Finding a width is all about personal preference and the strengths you have. I have strong tris and weak chest, so I have a closer grip then others. Keeping my elbows tucked in a moderate amount allows me to use more of my shoulders and tris then chest (obviously i still use a good amount of my chest) but also allows me to flex and tighten my back on the decent.

Try and get an arch in your back too, this will shorten the ROM and allow you to finish the lift quicker. [/quote]

Ok thanks. Ive been using an arch for a while now, but its basically the same as me keeping my back flat on the bench its that small. And im using a pinky on ring grip right now.

A sore chest from benching… how strange :slight_smile: