iblamelm
The more you put, the more you get.
- Joined
- May 8, 2026
- Posts
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Hey again!
Based on a popular myth that has been circulating for so long by the so called "science based lifters" which they totally aren't jfl, saying that tucking your elbows as much as you can will 100% make the focus on your upper chest, which is totally wrong, and here's why :
1. To target a specific muscle, the direction of the resistance must line up with the direction that muscle's fibers run :
As you can see here in this image, The upper chest—specifically the clavicular head of the pectoralis major—runs horizontally and slightly downward from your collarbone out to your upper arm.
When you hyper-tuck your elbows, your forearms and elbows drop straight down, shifting the path of the weight. Instead of pulling across the upper chest fibers, the movement becomes purely front-to-back relative to your shoulder joint.
2. It Turns Into a Front Delt and Tricep Exercise
When you tuck your elbows tightly to your sides on an incline:
Ur front delts are placed in a position of maximum mechanical advantage. Bcz they are the muscles responsible for raising the arm.
Ur triceps are forced to do a massive amount of elbow extension to push the weight up.
Ur upper chest act as a minor stabilizer rather than being the prime mover.
3. So what should we do if we don't want to completely tuck our elbows? :
When you lower the bar or dumbbells on an incline bench, DO NOT EVER let your elbows touch your ribs. Flare them out slightly so your forearms remain perfectly vertical under the weight. Your chest should feel a deep stretch at the bottom of the rep.
This was all, hope it benefits you, if you have any question u can pm me.
Based on a popular myth that has been circulating for so long by the so called "science based lifters" which they totally aren't jfl, saying that tucking your elbows as much as you can will 100% make the focus on your upper chest, which is totally wrong, and here's why :
1. To target a specific muscle, the direction of the resistance must line up with the direction that muscle's fibers run :
As you can see here in this image, The upper chest—specifically the clavicular head of the pectoralis major—runs horizontally and slightly downward from your collarbone out to your upper arm.
When you hyper-tuck your elbows, your forearms and elbows drop straight down, shifting the path of the weight. Instead of pulling across the upper chest fibers, the movement becomes purely front-to-back relative to your shoulder joint.
2. It Turns Into a Front Delt and Tricep Exercise
When you tuck your elbows tightly to your sides on an incline:
Ur front delts are placed in a position of maximum mechanical advantage. Bcz they are the muscles responsible for raising the arm.
Ur triceps are forced to do a massive amount of elbow extension to push the weight up.
Ur upper chest act as a minor stabilizer rather than being the prime mover.
3. So what should we do if we don't want to completely tuck our elbows? :
When you lower the bar or dumbbells on an incline bench, DO NOT EVER let your elbows touch your ribs. Flare them out slightly so your forearms remain perfectly vertical under the weight. Your chest should feel a deep stretch at the bottom of the rep.
This was all, hope it benefits you, if you have any question u can pm me.
