Elbow Tuck

The Elbow Tuck vs Flare Debate

There's no single perfect elbow angle. The optimal position depends on your shoulder anatomy, grip width, and goals. However, the extremes are both wrong — extreme tuck (elbows 0° from torso) reduces pec involvement, and extreme flare (90° from torso) destroys shoulder health.

The Right Angle

For most raw bench pressers, a 45–75° angle from the torso works best. At the bottom position, your forearms should be roughly vertical (perpendicular to the floor) when viewed from the front. This maintains the wrists over the elbows, which is the most mechanically efficient position.

Why Extreme Flare Is Dangerous

When elbows flare to 90°, the shoulder joint is placed in maximum external rotation under load. This position compresses structures in the shoulder (bicep tendon, bursa, rotator cuff) and dramatically increases injury risk. Most bench press shoulder injuries occur with a flared elbow position.

Why Some Tuck Is Always Correct

A moderate tuck allows the lats to engage more effectively (they internally rotate the humerus), provides better mechanical advantage for the triceps at lockout, and protects the shoulder joint. Even bodybuilders who want maximum pec activation benefit from some tuck.

Finding Your Position

Take a light weight (50% of 1RM), set up carefully, and lower the bar to your chest. At the bottom, check: are your forearms roughly vertical? Are your wrists directly over your elbows? If yes, you've found your natural optimal position.