How Wide Do You Keep Your Elbows on an Incline Bench?

“The best way to increase the appearance of fullness in your pectorals is the incline barbell press,” says exercise physiologist Dustin Elliott. The incline bench press works the clavicular or upper portion of your pectoralis major or chest. But to get that appearance of fullness and reduce the risk of injury, you have to perform the exercise with proper technique, such as having your elbows in the correct position.

  1. Excessive Width

    • The width of your elbows when performing the incline barbell bench press is largely determined by the width of your grip on the bar. Some trainers advocate a wide grip with your index fingers 6 inches or more wider than your acromion processes. The acromion processes are the bony projections on the top of your shoulders. A wide grip shifts the emphasis from your triceps, and flaring your elbows out and back as you lower the barbell allows a full stretch of the pectorals. But this places excessive stress on your shoulder joints and may lead to injury. An excessively wide grip also limits your range of motion, resulting in fewer muscle fibers recruited, thus reducing the effectiveness of the exercise.

    Optimum Width

    • With safety in mind, use a thumbs-wrapped-around-the-bar grip. A thumbless grip increases the risk of the bar slipping out of your hands. Louisiana State University Strength and Conditioning recommends a shoulder-width grip. This has your index fingers in line with your acromion processes, with your forearms roughly parallel. Keep your wrist joints and forearms in line with the bar as you lower the barbell to the top of your chest with your elbows perpendicular to the floor. Your elbows are close, but not tucked tight to your body. This allows you to go through a full range of motion without undue stress on your shoulder joints.

    Incline

    • To effectively target your upper chest, set the bench at an incline of approximately 30 degrees. Use a weight that allows you to perform the exercise with proper technique. Lower the barbell in a controlled fashion, and don't cheat by bouncing the bar off your chest to use momentum. Keep your back and buttocks pressed against the bench at all times and your feet firmly on the floor.

    Target Muscles

    • The "Sport Journal," published by the United States Sports Academy, emphasizes the importance of pulling your shoulder blades back to stabilize your shoulder joints when performing the bench press. This gives you a solid platform to squeeze out your reps with your chest pushed out, placing more focus on your pectoralis major as opposed to your anterior deltoids and triceps. Apply the same principles when performing the incline bench press to effectively work the clavicular portion of your pectoralis major.