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Elbow correction on bench press?

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zxcvb
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2011/12/28 13:45:42 (permalink)

Elbow correction on bench press?

http://www.youtube.com/watch?v=vUcjOIZc80c
 
Whats the purpose of the elbow correction? I notice towards the end of my sets especially when going heavy that I lose this elbow correction but im still pushing out 2 or 3 more reps. Should I be stopping my sets once I lose it?
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    Rachfit
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    Re:Elbow correction on bench press? 2011/12/28 22:34:12 (permalink)
    ok there are a few points to be aware of here:
     
    1). the technique demonstration and elbow correction maybe good for Brad and his aims, limb length and position choice but not necessarily the best thing for everyone. Ultimately the end goal should always be stated before any technique advice is given - (ie chest building work with isolation of pec major, avoiding use of pec minor) as the technique would change depending upon that goal. Trying NOT to wreck your shoulders is an obvious point, not really the goal for the the exercise.
    2). the point i think he is trying to make on the elbow correction specifically is that often people are too high at the elbow at the bottom part of the move and so the correction is to avoid this which, as he states, could potentially wreck your shoulder due to impingement issues.
    3). The fixing of the upper back and shoulders is not necessarily functional so the goal needs to be confirmed for this to be made appropriate 
    4). The thoracic extension is also risky for some and I am not confident as to why that would be advised but if given a technical reason for this being advisable I would accept it. This puts massive loads through the spine that, if in excessive extension, are probably not the best when trying to avoid injury.
     
    finally in response to your question :
    form should NEVER be compromised if you wish to stay injury free
     
    hope this helps
    post edited by Rachfit - 2011/12/28 22:35:26

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
    DipITS MBCA
    Specialist Biomechanics Coach 
     
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    zxcvb
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    Re:Elbow correction on bench press? 2012/01/01 12:05:33 (permalink)
    Thanks for your reply Rach
     
    My goal for this particular lift is simply strength related, obviously I want to achieve this without injury and I was under the impression is was the safest way to bench. Currently 60kg for 12, trying to increase to 70g for 12 before a cut. Then reach my final goal of 80 for 12.
     
    The thoracic extension you mention, is this referring to arching of the back? Ive never felt comfortable applying an arch to the same degree as you see in powerlifting, but I do apply a slight arch to keep my shoulders back and in place. The elbow correction I find places more tension on the triceps. I guess when they are failing my form slips and places more stress on the shoulders?
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    Rachfit
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    Re:Elbow correction on bench press? 2012/01/01 16:36:39 (permalink)
    When you have specific goals the aim with technique and differing styles is to get to that goal in the safest most effective and efficient way possible.
    If you have a healthy spine that has no dysfunction, no muscle spasm, great alignment and control then it may be argued that using this fixed thoracic extension will limit movement in certain muscles and joints which will change the emphasis on particular muscles 
    BUT it would be interesting to consider the gains v's the risk even with a healthy spine to be honest for a weight lifter like yourself.
     
    If you are unsure of your own technique you could ask a professional to have a look at you or post a video on here from an angle that shows your elbow position and spinal alignment mate
    post edited by Rachfit - 2012/01/01 16:39:36

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
    DipITS MBCA
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    zxcvb
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    Re:Elbow correction on bench press? 2012/01/03 15:41:07 (permalink)
    Thanks again
     
    I have considered a consultation with a specialist in biomechanics, as from what I understand the correct way to lift for one person may not be the correct way to lift for another. Would a biomechanics coach be able to show me the correct way to perform a lift based on my own mechanics? 
     
    Also while on the subject, I have an issue with my left knee (not really my knee, but close to that area) which is stopping me from working legs. Its not an injury, just something ive always had. Just at the top of the calf and below the knee cap, if you place your finger right in the middle of the outer part of your leg (if that makes sense, ill post a pic if not) you can feel a nobble. Now when I squat past a certain point i feel a clunk every time. Its not painful at the time (can be uncomfortable when I add weight) but it gets very sore after. When I spoke to a physio about it he said it looks like its a tendon running over a bone and could be a flexibility issue (i have very poor flexibility in the hamstrings, I can just about touch my knees with straight legs and rounding the back). Is this something a biomechanics coach could fix? As im only concerned with strength, not being able to squat or deadlift (or even leg press) is frustrating. Only exercises im currently performing is rows, pulls downs, bench press and overhead press.
    post edited by zxcvb - 2012/01/03 15:43:05
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    Rachfit
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    Re:Elbow correction on bench press? 2012/01/03 15:49:43 (permalink)
    If you see a Biomechanics Coach they will be able to assess your present biomechanical state for the entire body. They will also have the skills to offer advice on which techniques to use to correct any dysfunction found.
    All Biomechanics Coaches are alway dual or triple skilled in either PT, S&C, Pilates, sports massage, physiotherapy, osteopathy or such like, so depending upon which your saw would depend on what they can do additionally for you.
     
    If you have suspected 'tight' hamstrings for example a Biomechanics Coach can confirm this or they can identify if its actually a tethered sciatic nerve, which would mean that stretching them could be the worst thing to do. This is alos likely to be contributing to the knee problem you are suffering so I do advise you see someone who can help with this before it becomes an inury.

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
    DipITS MBCA
    Specialist Biomechanics Coach 
     
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    zxcvb
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    Re:Elbow correction on bench press? 2012/01/05 23:19:55 (permalink)
    Thanks Rach
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