Tip of the week: Keeping your elbows in - ABCbodybuilding

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  #1  
Old 01-15-2006, 12:58 AM
TheMac TheMac is offline
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Default Tip of the week: Keeping your elbows in

<font color="red"> <font color="pink"> </font> While doing any sort of freeweight pushing or pulling exercise always try to keep your elbows in line with or closer to your body than your wrists. Doing this will limit the work your triceps and biceps need to do to keep you stabilized allowing you to generate more force. If your elbows flare out you are missing out on some serious gains! </font>
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Old 01-17-2006, 04:53 AM
kmoney kmoney is offline
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Default Re: Tip of the week: Keeping your elbows in

good advice man, got anymore for squats or anything?
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Old 01-18-2006, 02:41 AM
TheMac TheMac is offline
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Default Re: Tip of the week: Keeping your elbows in

[ QUOTE ]
got anymore for squats or anything?

[/ QUOTE ] i'll try to think of something good for next week on squats [img]/forum/images/graemlins/wink.gif[/img]
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"The truth Iíve discovered is that you donít have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesnít know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane

"Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal."

"All thing are possible to him who believes." -Mark 9:23
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Old 01-18-2006, 04:18 AM
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Default Re: Tip of the week: Keeping your elbows in

Great post, Mac! Thanks for sharing your knowledge.
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Old 01-18-2006, 07:55 AM
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Default Re: Tip of the week: Keeping your elbows in

If you always keep your elbows in, for exercises such as tricep presses and bicep BB curls, you woulnt be able to vary your grip as much, and not hit diffrent sections of the muscle as well. Right?
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Old 01-19-2006, 03:34 AM
TheMac TheMac is offline
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Default Re: Tip of the week: Keeping your elbows in

[ QUOTE ]
If you always keep your elbows in, for exercises such as tricep presses and bicep BB curls, you woulnt be able to vary your grip as much, and not hit diffrent sections of the muscle as well. Right?

[/ QUOTE ]

Well first off i was speaking in terms of pushing or pulling exercises which will mainly be back and chest movements where we actually want our biceps and triceps to do less work than needed rather than extension and flexion(or curls) where they are designed to make them do more work as they are the primary muscles being worked.

To answer your question though there are very few exercises i can think of when it comes to arms where your elbows should flare out(other than elbows out extensions and such designed to train that motion). BB curls should be done with elbows tucked no matter what, i have actually stuck plates in between trainies arms while doing this movement to ensure no cheating is done. Change your grip all you want but try to keep your elbows tucked during most exercises.
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"The truth Iíve discovered is that you donít have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesnít know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane

"Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal."

"All thing are possible to him who believes." -Mark 9:23
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Old 01-25-2006, 05:27 PM
hercegovac hercegovac is offline
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Default Re: Tip of the week: Keeping your elbows in

hmmm

this whole time i thought proper bench press form was to have the elbows come out to the sides
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Old 01-26-2006, 01:06 AM
Mavrick Mavrick is offline
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Default Re: Tip of the week: Keeping your elbows in

yeah, the bench part reallly confuse me, but i dont think he ment it to apply to ALL freeeights, just the ones where its possible
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Old 01-26-2006, 02:41 AM
TheMac TheMac is offline
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Default Re: Tip of the week: Keeping your elbows in

This deffinately applies on bench press (it's one of the main exercises that will require this).

I think you guys are misinterpreting the statement:
[ QUOTE ]
keep your elbows in line with or closer to your body than your wrists

[/ QUOTE ]

No matter what style you use ("T" style or safer better leverage umbrella "/|\" style) your elbows should be closer to your body than your wrists or else your triceps will need to contract harder to keep it stabilized. Think of it like this, you don't want to be doing a partial elbows out extension while you are bench pressing.
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"The truth Iíve discovered is that you donít have to lift enormous weights to grow muscle. By using stricter form, slower negatives, and stretching between sets you can get an incredible pump in all your workouts. Numbers are an abstraction, especially to muscles. Your body doesnít know the absolute weight of what you lift, it only recognizes how heavy it feels. The secret is to make lighter weights feel heavier. " - Frank Zane

"Sacrifice: To give up, destroy, renounce, and surrender your ego, excuses, bad habits, fears, and your couch - in the belief of an ideal or pursuit of a worthy goal."

"All thing are possible to him who believes." -Mark 9:23
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Old 01-29-2006, 06:49 AM
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Default Re: Tip of the week: Keeping your elbows in

Great tip Mac, thanks!
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