How to Fix Elbow Flare During Bench Press: Protect Your Shoulders

Your elbows flare out to 90 degrees during bench press, forming a "T" with your body. This position might feel natural, but it's grinding your shoulder joints and limiting your strength. Excessive elbow flare is one of the most common — and most damaging — bench press mistakes.

Here's how to fix it.

What Is Elbow Flare?

During bench press, your upper arms form an angle with your torso. This angle matters:

• Excessive flare (75-90°): Elbows point straight out to the sides, arms form a "T"
• Optimal angle (45-75°): Elbows tucked closer, arms form an arrow shape
• Over-tucked (<45°): Elbows too close to body (shifts load to triceps, reduces chest involvement)

The sweet spot for most people is around 45-60 degrees — elbows angled down toward your hips rather than straight out.

Why Is Elbow Flare a Problem?

Shoulder Impingement

At 90 degrees of flare:

• The shoulder is in its most vulnerable position
• The rotator cuff tendons get pinched between bones
• Repeated pressing creates cumulative damage
• Eventually leads to shoulder pain, tendinitis, or tears

Reduced Stability

Flared elbows:

• Put the shoulder in a weaker position
• Reduce lat engagement (lats stabilize the press)
• Make the lift feel less controlled
• Increase injury risk under heavy loads

Less Power

Proper arm path:

• Allows better pec and lat recruitment
• Creates a more efficient bar path
• Transfers force more effectively
• Results in stronger pressing

Why Do People Flare Their Elbows?

1. Misinformation

Old-school bodybuilding advice often suggested maximum flare for chest activation. This was wrong and caused countless shoulder injuries.

2. Weak Triceps

If triceps are weak relative to chest:

• The body compensates by flaring to use more chest
• This shifts work to a stronger muscle at the cost of joint health

3. Poor Setup

Without proper scapular retraction:

• Shoulders aren't in a stable position
• Elbows naturally drift outward
• No foundation for proper arm path

4. Grip Too Wide

An excessively wide grip:

• Forces elbows further out
• Makes tucking mechanically difficult
• Increases shoulder stress

5. Lack of Awareness

Many people simply don't know their elbows are flaring:

• Can't see themselves pressing
• Never been coached
• Pattern feels normal

How to Fix Elbow Flare

Step 1: Proper Setup

Scapular Retraction and Depression:

1. Before unracking, squeeze shoulder blades together
2. Pull them down toward your back pockets
3. Drive upper back into the bench
4. Maintain this "packed" position throughout the set

This creates a stable foundation that allows proper elbow positioning.

Arch (Appropriate):

1. A slight arch in the lower back is fine and natural
2. Keeps shoulder blades retracted
3. Shortens range of motion slightly (joint-sparing)

Step 2: Grip Width Check

Find your ideal grip:

1. At the bottom of the press, forearms should be vertical or near-vertical
2. If elbows flare significantly to achieve this, grip is too wide
3. Most people benefit from a grip just outside shoulder width

Test: Lower an empty bar slowly and check forearm angle from the front.

Step 3: Elbow Angle Cues

"Break the bar":

• Imagine bending the bar in half (hands rotating outward)
• This externally rotates the shoulders
• Naturally tucks elbows to a safer angle

"Elbows at 45 degrees":

• Visualize your upper arms pointing toward your hips
• Not straight out to the sides, not glued to your ribs
• Arrow shape, not T shape

"Protect your armpits":

• Imagine someone trying to tickle your armpits
• Keep elbows in position to defend

"Tuck and drive":

• Tuck elbows on the descent
• Drive elbows out slightly as you press (but not to 90°)

Step 4: Bar Path

Correct bar path:

• Bar touches lower on chest (lower sternum area, not upper chest)
• Presses up AND back (toward face)
• Creates a slight diagonal path

Why this matters:

• Touching high with flared elbows = shoulder stress
• Lower touch point allows tucked elbows
• Diagonal path is more efficient

Step 5: Practice with Lighter Weight

Motor patterns take time to change:

• Reduce weight significantly while learning
• Focus on position, not load
• Video yourself to check form
• Gradually add weight as the pattern becomes automatic

Exercises to Reinforce Proper Position

Close-Grip Bench Press

How to do it:

1. Hands about shoulder-width apart
2. Forces elbows to stay tucked
3. Emphasizes triceps and teaches the tuck
4. 3-4 sets of 8-12 reps

Floor Press

How to do it:

1. Lie on floor with knees bent
2. Press from floor (limited range of motion)
3. Elbows touch floor at bottom — you can feel if you're flaring
4. 3 sets of 8-10 reps

Dumbbell Press (Neutral Grip)

How to do it:

1. Palms facing each other (neutral grip)
2. This position naturally tucks elbows
3. Easier on shoulders while grooving the pattern
4. 3 sets of 10-12 reps

Band Pull-Aparts (Shoulder Health)

How to do it:

1. Hold band at chest height
2. Pull apart by squeezing shoulder blades
3. Builds the retraction strength needed for proper setup
4. 3 sets of 15-20 reps (do before pressing)

Face Pulls

How to do it:

1. Cable or band at face height
2. Pull toward face, externally rotating at end
3. Strengthens external rotators and rear delts
4. 3 sets of 15-20 reps

Troubleshooting

"Tucking feels weak"

Your chest has been doing more work than it should. Build tricep strength:

• Close-grip bench
• Dips
• Tricep extensions

The "weakness" is actually revealing a strength imbalance.

"I can't touch my chest with tucked elbows"

This may indicate:

• Grip too narrow (widen slightly)
• Shoulder mobility limitation
• Try touching slightly lower on chest

Some lifters with long arms may touch lower sternum — this is fine.

"My shoulders still hurt"

Elbow angle is one factor. Also check:

• Scapular retraction (are you actually doing it?)
• Grip width (too wide?)
• Training volume (too much pressing frequency?)
• Rowing balance (pressing too much relative to pulling?)

Consider a deload or temporary break from pressing if pain persists.

"I flare more as the set goes on"

Fatigue causes form breakdown:

• Stop the set before form degrades significantly
• Build endurance at the correct position before pushing to failure
• Reduce weight or reps temporarily

Sample Integration

Pre-Bench Activation:

• Band pull-aparts: 2×15
• Face pulls: 2×12
• Practice scapular retraction on bench (empty bar)

Bench Day (Learning Phase):

• Pause bench (light): 3×8, focus on position
• Close-grip bench: 3×10
• Dumbbell press (neutral grip): 3×10
• Row variation: 3×10 (balance pressing with pulling)

Bench Day (After Pattern Is Solid):

• Bench press: 4×6-8 with correct form
• Close-grip bench: 3×8
• Face pulls: 3×15

Progress Expectations

Week 1-2:

• Feels awkward and weak
• Must consciously think about every rep
• May need to significantly reduce weight

Week 3-4:

• Pattern starting to feel more natural
• Can maintain form through most of set
• Beginning to add weight back

Week 5-8:

• Tucked position becoming default
• Strength returning and potentially exceeding old numbers
• Shoulders feeling healthier

Long-term:

• Automatic proper form
• Stronger, safer pressing
• Reduced shoulder issues

The Bottom Line

Elbow flare during bench press isn't just a technique issue — it's a shoulder injury waiting to happen. Fixing it requires:

1. Proper scapular setup
2. Appropriate grip width
3. Conscious elbow positioning (45-60 degrees)
4. Lower touch point on chest
5. Practice with lighter loads

Your shoulders will thank you. And once the pattern is ingrained, you'll press heavier and more confidently than before.

Tuck those elbows. Press for decades, not just months.