Chest Bench Press - Elbows (WRONG-RIGHT)

How to do the Chest Bench Press - Elbows (WRONG-RIGHT)

1. 1Lie flat on the bench with your eyes under the bar, feet planted firmly on the floor, and your shoulder blades pulled down and together against the bench.
2. 2Grip the bar slightly wider than shoulder-width, wrapping your thumbs fully around it so the bar sits over the base of your palms.
3. 3Unrack the bar and hold it locked out directly over your chest with your arms fully extended.
4. 4First feel the wrong position: lower the bar with your elbows flared straight out to about 90° (a T-shape) and notice the strain it puts on the front of your shoulders. Do this only light, as a reference.
5. 5Now use the right position: lower the bar under control toward the middle of your chest while tucking your elbows to roughly a 45–75° angle to your torso.
6. 6Keep your wrists stacked directly over your elbows and let the bar lightly touch your chest without bouncing.
7. 7Press the bar up and slightly back toward your face, driving through your feet and chest until your arms lock out, keeping the tucked-elbow path on every rep.
8. 8Finish your reps with the correct tucked position, then re-rack the bar safely with control.

Form tips

• Picture your upper arms making an arrow shape (\\_/) with your torso, not a T — that arrow is the safe 45–75° tuck.
• Keep your shoulder blades retracted and your upper back tight throughout the set to protect your shoulders and create a stable pressing base.
• Let the bar drift slightly toward your lower chest as you lower it; this naturally encourages the elbows to tuck instead of flare.
• Practice the corrected pattern with a light load or an empty bar first so the elbow path becomes automatic before you add weight.
• Use a spotter or set the safety arms in a rack whenever you train close to your limit on this barbell lift.

Common mistakes

• Flaring the elbows straight out to 90°, which places excessive stress on the shoulder joint and is the exact fault this drill corrects.
• Over-tucking the elbows close to the ribs, which turns the lift into a triceps-dominant press and takes tension off the chest.
• Letting the wrists bend backward instead of keeping them stacked over the elbows, which strains the wrists and leaks pressing power.
• Bouncing the bar off the chest to mask a poor elbow path, which removes muscular tension and risks injury.
• Practicing the wrong (flared) position under heavy load instead of keeping it light as a reference only.

Frequently asked questions