Tucking Elbows While Doing a Shoulder Press

Shoulder presses are a highly versatile exercise. You can do them sitting down or standing up; two-handed or one-handed; and with a barbell, dumbbells, a kettlebell or even on a machine. One aspect remains the same regardless of what variation you're doing though -- you must keep your elbows tucked in. Not only does this make the movement feel more natural, but it also reduces the strain on your joints.

  1. Technique

    • For those already used to shoulder pressing, be it with a barbell, dumbbells, kettlebells or a machine, adjusting to the tucked elbows position shouldn't be too difficult. At the bottom of the movement, your hands should be just above your shoulders with your elbows directly underneath your wrists and only a small gap between your elbow joint and rib cage. Don't attempt to get your elbows to actually touch your torso in the bottom position, as this can put undue strain on the joints.

    Benefits

    • Tucking the elbows when bench pressing is a technique commonly used by powerlifters. According to strength coach and former elite powerlifter Dave Tate, keeping your elbows tucked in when pressing allows you to generate more force than letting them flare out to your sides. You also recruit the lat muscles in your upper-back to a greater degree when your elbows are tucked in.

    Difficulties

    • If you're struggling to keep the elbows tucked in, there could be one of two issues. Either you're trying to use too much weight, in which case you should decrease the load to the point where you can perform shoulder presses with your elbows tucked. Should your elbows still flare out even when using a light weight, it may mean you have excessively tight muscles around your pecs, upper-back, shoulders or upper-arms, in which case you should increase your stretching and consult a sports therapist or physiotherapist.

    Variations

    • With some shoulder press variations it's easier to achieve the elbows tucked in position than with others. Kettlebell and dumbbell presses, for instance, allow you to rotate your forearms slightly so your palms are facing inward, which makes tucking your elbow much easier. With a barbell, or a machine with wider handles, however, tucking the elbows can be very difficult. Pick a press variation that works for you and endeavor to perfect your technique, with the help of a qualified trainer if necessary. Include other shoulder-strengthening exercises such as pushups, dumbbell presses, side raises and pullups in your routine too.