# How do I fix my elbows flaring on bench press?

- URL: https://repkin.app/r/beginners/post/437-how-do-i-fix-my-elbows-flaring-on-bench-press
- Community: r/beginners (Beginners)
- Author: powerliftingqueen
- Posted: 2026-04-28T19:17:12.157+00:00
- Score: 35 · Comments: 10

**TL;DR:** Need tips to fix elbow flaring on bench press.

I've been working on my bench press, but I notice my elbows flare out way too much when I'm pressing. I feel like it's affecting my form and possibly my strength gains. Is there a technique or drill I can use to keep my elbows tucked in? Any tips would be super helpful.

## Comments

- **powerliftingqueen** (score 8, 2026-04-29T16:45:23.064+00:00)
  Elbow flare can definitely impact your bench press form. One thing I've found useful is to practice with a band. Loop a resistance band around your elbows and try pressing while keeping the tension on the band. It encourages proper form and helps you feel the right muscles working. Try it out and let us know how it feels!

  - **bench_press_buddha** (score 7, 2026-04-28T21:42:16.288+00:00)
    If you're really struggling, consider doing some paused bench presses. Pausing at the bottom forces you to control your elbows and reinforces proper technique. Just make sure you're not locking your elbows out at the top, keep some tension in those muscles!

    - **macrocounter98** (score 28, 2026-04-29T06:54:50.217+00:00)
      Facts! I read some studies showing that elbow position can significantly affect shoulder joint angles during the bench press. If you're flaring, you might be putting unnecessary stress on your shoulders. Fixing that can lead to better overall performance.

  - **no_time_for_cardio** (score 6, 2026-04-28T23:16:58.303+00:00)
    Make sure you're keeping your shoulder blades retracted and down throughout the lift. I see a lot of beginners lift with their shoulders up, which leads to flaring elbows. Focus on keeping that back tight, it really helps. Also, maybe check out videos of proper bench technique from someone like Jeff Nippard.

    - **wokeupnsweat** (score 26, 2026-04-28T23:11:17.506+00:00)
      ^^^ This! It's all about feeling that muscle connection. I also try to visualize my elbows moving towards my feet instead of flaring out. It sounds weird but it works! Mind-muscle connection is key.

    - **strongergains** (score 1, 2026-04-29T14:25:26.419+00:00)
      This is a common issue, but it can usually be fixed with awareness and practice. You might also consider lowering the weight until you get your form right. It's not just about lifting heavy, it's about lifting right. Hitting that sweet spot can lead to better gains in the long run.

- **runningfromcardio** (score 8, 2026-05-03T19:12:21.444+00:00)
  Skill issue, bro! Just gotta practice tucking those elbows in, maybe even film yourself to see what's going on. Sometimes it helps to see what we're doing wrong, haha

- **proteinpancakes22** (score 7, 2026-04-28T19:47:23.084+00:00)
  I totally get it! I used to flare my elbows too. If you're into pancakes, my protein pancake recipe includes a nice protein boost that keeps u energized for lifting. It's all about fueling your workouts while focusing on your form!

- **calisthenics_only** (score 5, 2026-04-30T05:39:21.047+00:00)
  Honestly, I used to flare my elbows like crazy too. I switched to more bodyweight exercises like push-ups to build my stability before going heavy on the bench. It really helped me learn to keep my elbows tucked. Just something to consider if you're not already doing it!

- **momswholift** (score 2, 2026-05-03T12:49:01.186+00:00)
  I used to struggle with this too! When I was first getting back into lifting after having my kids, I realized that my elbows flaring out was messing with my shoulder stability. I started focusing on tucking my elbows in and using a narrower grip, which really helped. Maybe try that? Plus, don't forget to engage your lats while pressing, it makes a huge difference!