To tuck or not?
In the traditional ‘Bench Press’ position, we are pinned to the bench via the translation of downward force impacting on the bar - thus jamming our shoulders into the bench immobilising one of the key movement mechanisms of the shoulder complex; the scapula. For horizontal pressing, this is ok, as you require that requisite stability through a stacked, depressed shoulder girdle to handle the load through the system; it just means need to make other biomechanical adjustments.
We make these adjustments with our elbow position during the descent prior to the press, making an effort to avoid “flaring” our elbows outward - like what some would call “the guillotine press”, (the bar coming down over your shoulders/throat 🤢 nasty). If we were to ONLY consider the mechanics, this would be optimal, as the most efficient path for force to move is in a straight line (point A to point B), but we must consider the anatomy/biomechanics; this completely changes our approach.
Trying to force the shoulder into a relatively abducted, horizontally abducted loaded position with a fixed scapula is a recipe for dysfunction. This can cause various issues, but often we see a reduction in the “subacromial space” (a small junction under the acromion with many structures running through it; most relevantly for this post: subacromial & subdeltoid bursae, bicep & supraspinatus tendon). Without altering the elbow position into a more relatively adducted or “tucked” position, these tendons & bursae are vulnerable to impingement between the bony structures of the shoulder (humerus + acromion) causing inflammation, pain, lack of ROM & weakness (among other symptoms).
The takeaway:
Tuck your elbows anywhere between 20°-60° (if the shoulder line is 0°) during the eccentric portion of the bench press with the aim to touch and pause just below the chest or at the bottom of your sternum based on your optimal ability to create tension, tightness and force.
Peace,
Brogan Williams
NZStrengthBlog Writer
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