One of the biggest issues people (especially beginners and young athletes) deal with on Bench are wrists getting bent back, which also usually leads to a missed lockout. Often times this is actually because of where the elbows are positioned relative to the wrists..

If you over-tuck the elbows, it will cause the wrists to be bent back and make lockout impossible.

Another issue with the elbows that can prevent lockout is if they are bent when you unrack. If you unrack the bar with bent elbows, the weight will be supported by your chest and shoulders instead of rooted in your lats. This will make technique more difficult to hold, as well as fatigue your triceps quicker.

So:

  1. When you unrack your Bench, make sure to lock your elbows and let the weight "settle" into your lats before lowering the bar. This is a good habit to get into on every set, no matter how heavy or light.
  2. When you go to lower the bar, think "elbows straight down" or "elbows under wrists", and that will help you lower the bar without over-tucking.

Give it a shot!

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