Get All Of the Muscle Mass, Strength, and Power You Could Ever Want! CHECK IT OUT HERE

No Products In Your Cart

There are no products in your cart, continue and browse our products.

View Shop

Small Change to Bench Press More Weight – Save Your Shoulders!


People love and hate the bench press.  The love it because they want a big chest and they think the bench is the end-all-be-all for helping them achieve it.  And they hate the bench because their shoulders are typically wrecked for days after a heavy benching session.

Straining your shoulders and putting them in a bad position with bad form – while under heavy weights – can be doing damage that you can’t imagine.  Yes, the ‘flared arm’ bench technique that most people use will allow you to use more weight when benching – at least initially – but the strain and stress on your shoulders adds up over time.

A better bench setup and ‘tucked’ elbow position is a much safer technique and will be the answer to benching without pain and it will save your shoulders in the process.

Establishing a Better Foundation


The foundation for benching is all about strengthening the chest, shoulders, triceps and upper back.  The problem is, when you bring the arms in closer to your sides – as in a ‘tucked arm’ position around 45 degrees out from your sides – your weights drop big time.  That’s because your triceps are crazy weak.

But, after you bring up your triceps, your weights will be right back on track.  And, yes, this tucked position also works when benching with a barbell.  Check out the How to Bench Press page – CLICK HERE.

As a side note, don’t forget your push-ups when you’re trying to build your chest up!  There are a TON of push-ups variations that will challenge you and build a more massive chest.  Also, push-ups are a more natural movement.  They will develop your core and allow your shoulder blades to move freely, instead of being locked down on the bench.  Push-ups are a fundamental movement in our program.  All of our athletes must master the push-up before they ever touch a barbell.

Try this new technique when you bench and post in the comments how your shoulders feel the next day.  I’d love to hear your feedback.

Great Bench Pressing Articles You Have to Read:

How to Bench Press – – CLICK HERE

How to Bench Press – Comprehensive Guide – CLICK HERE

How to Spot Dumbbells Up for Dumbbell Benching – CLICK HERE

Why Do My Shoulders Hurt After Benching? – CLICK HERE


By on April 15th, 2013

Become Diesel Insider

  • Discover Critical Muscle Building Tips
  • Get Super Effective Workouts and Programs
  • Live the Life of Your Dreams
  • Become a Master at Getting Shit Done.
  • Quit F*cking Around - Let's go!

Proud Dad. Ambassador of Kindness. Champion Hugger. Aspiring Daoist. Strength Coach. Entrepreneur. Author.

Comments (3)

  1. Posted by - Gee on April 15, 2013

    My shoulders still ache from years of flared elbows, better late to learn than never! Good Stuff

  2. Posted by - Alexander Heyne on April 15, 2013

    This is awesome, thanks man. I just watched a friend doing this recently and It made a lot of sense to preserve the shoulders.. pretty much why I stopped benching in the first place. Going to give this out a try today! Cheers

  3. Posted by - Michael DiCarlo on April 15, 2013

    great tip, gonna have to try this next time i do chest, i benched yesterday and my right shoulder is killing me today so hopefully this will make it so i can bench without pain.

Leave a Reply

Your email address will not be published. Required fields are marked *