Elbow Path

Keeping the elbows forward helps keep the bar supported on the shoulders. Driving the elbows forward helps maintain the front rack position. Keeping the elbows at the recommended angle creates an arrow-like shape. A middle elbow position helps control the press and supports shoulder mechanics. The weight is rowed upward by pulling the shoulder out and back. At the top of the row, the elbow should finish in line with the chest. A 45-degree elbow position keeps the decline press moving in its intended path. The elbow should finish in line with the body. The elbows should be driven forward regardless of which grip is used. The elbow drives up and back during the pulling arc. The dumbbell lowering path should stay near a 45-degree angle. Keeping the elbows forward is part of the key execution cue for the movement. Pulling the elbow too far past the body should be avoided. The elbow should not travel past the body at the top of the movement. The elbows should not flare straight out to the sides during the press. The elbows should not be tucked too tightly against the body during the press. The article discourages letting the elbows flare straight out to the sides during the lowering ph…