Avoid the T-position in the Bench Press

Our shoulders play an integral role in the bench press, and it's incredibly important that we execute the lift in a manner that promotes their longevity. The placement and movement of the elbows help us with this. When executing the bench press -- or a similar pressing movement, such as the push-up and burpee -- it's advised that you avoid "elbows up", or the T-position, where the arms and chest are at a 90-degree angle. Why? This can compromise the rotator cuff tendons, as they can catch between the head of the humerous and the acromioclavicular (better known as the AC) joint; this is called shoulder impingement, and it is not desirable. With repetitive back and forth movement in this location, increased wear and tear has been known to occur, leading to a number of injuries and eventual surgeries. Instead of the T-position, try using a more neutral placement, with your elbows down slightly, placing your humerous and chest at a lesser angle. This helps diminish the stress on the powerful shoulder joints and it can decrease the likelihood of tendon impingement. #growstrongandliftlong

Now...you might ask next, "well, what about the overhead press?!" That's for another post at a different time. BUT, due to the scapula's rotation and the upward movement of the arms, we're dealing with something completely different. So there is no T-position situation to fret, friends. 


Bench Arms.jpg
Jason Harle