Feb 15, 2021
0:00 USSF Meet Prep Update & Intro
7:12 RPE 11 Andrew
13:56 Causes & Anatomy
28:06 Cues to Correct
34:14 Supplemental Lifts
40:42 Set Up & Conclusion
Elbow flare is a common bench press error where the elbows
flare out on the ascent. This error, much like a good morning
squat, produces movement in the joints without moving the bar
up. It decreases the ability of the pecs to contribute to the
lift, though it reduces the horizontal moment of the bar from the
The first weapon in a lifter or coach's arsenal is corrective
cues. Common cues include pinch something between
your arm pits or pretend you're being tickled
from behind, though these too often do not work. Some
other cues are to pretend the bar is a rubber band or to shove the
elbows out during the descent, for what lifters often do is find
the tension where there is none. Elbow flare may be
overcorrecting for lack of tension during the descent.
Common supplemental lifts to help correct this error are spoto
press (pause the bar 1-2 inches above the touch point; hold it;
then press the bar up) or paused bench press. These emphasize
tightness & control.
The other things to examine are the touch point and set up for the
bench press: ensure these are not only correct but optimal.
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