This Week’s ‘TMP’: Sergio Oliva Jr. These are the muscles that contribute to pressing the bar in the vertical plane of motion. We use cookies on our website to enhance your experience. Even though your elbows should end up in a somewhat tucked position, most people will over-tuck if they focus on tucking their elbows. ... Lower the weights, keeping your elbows tucked in at 45 degrees until your elbows break 90 degrees. This is why the bench press has a reputation for being a shoulder destroyer. Just in case you are asking about an Incline Dumbbell Chest Press: research shows an angled Incline Bench of 28.9 degrees places most of the stress on the Clavicular portion of the Pectoralis Major. In general, the muscles used for bench press are the pecs, shoulders, and triceps. Found inside – Page 209When it comes to strengthening the rotator cuff, many trainers demonstrate the exercises with the elbow elevated at 90 degrees, perpendicular to the body, ... Both incline and decline bench press help craft powerful pecs, as they access different parts of your muscles. (6) reported a significant correlation between isometric strength at 90 degrees of elbow flexion and 1-RM in the bench press exercise. Often, lifters miss bench presses either at the midpoint of the lift (elbows at 90 degrees), or even further up towards lockout. Thank you for signing up. Excerpt: Okay so some of my friends from school said there trainers told them that when there doing a flat bench or some sort that there elbows should make a 90 degree angle instead of touching or going close to their chest. All rights reserved. A 90 degree angle puts a lot of stress on the shoulders, and when the load goes up, that’s when people typically experience shoulder issues related to the bench press, (although that might not be the only factor contributing to it). Just as incline trains your upper pecs, decline trains the central and lower pec. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Send me offers and news. BENCH PRESS: DIFFERENT ARM ANGLES. An incline bench press is a must-have to include in your routine. while bench pressing should i go past 90 degrees and touch my chest or stop at 90. i would always go to my chest but sometimes i would feel shoulder pain. Hold a pair of dumbbells straight above your shoulders, your arms straight and elbows locked [1]. The Ins & Outs of Pressing. So, if having your arms right against your sides is zero degrees, bringing them out about halfway between that and 90°, which would be at right angles to your torso, should be right. Try This, Prepare Fluidly By Being Aware of These Subtle Dehydration Signs, Roger Tomas is an Agent of Fitness for Major League Baseball, UFC Star Dustin Poirier Recovered and Ready for His Next Round, Balance and 'Cookies' Helped This Trainer Go from 'Fit2Fat2Fit'. Determine the best bench-press elbow position to meet your goals: Elbows Out (90 Degrees) – Best for Pec GrowthElbows Middle (45 Degrees) – Best for StrengthElbows In (0 Degrees) – Best for Triceps Growth, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Found insideand your feet flat on the ground, your knees at 90 degrees. 3. Press the dumbbells up to ... It allows for greater range of motion than the bench press. . Murphy et al. Found inside – Page 83Incline Barbell Press Lie faceup on an incline bench set to 30-45 degrees within a rack, feet on the floor, ... Bend your elbows to 90—degree angles. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Sit down on it, hook your legs under the end of the bench and lay down. The Rock Returns to the Gridiron (sort of) with His New Project Rock Foo... 3 Ways To Livestream 2020 Olympia Weekend. Use arm-hugging motion to bring the dumbbells together in a shallow arc. Elbow Sleeves (Pair) with Heavy Duty Wrist Wraps-Support, Compression for Weightlifting, Powerlifting, Crossfit,Bench Press and Tennis-5mm Neoprene Brace for Both Women,Men, Black. Found inside – Page 102... shift the emphasis from your triceps to your pecs—bend your arms to lower your body until your elbows form 90-degree angles. ... Dumbbell Bench Press 1. These less-popular moves can be effective for adding strength and he power gains. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Position depends on load. Second, elbow positioning during the bench press is highly dependent on load. Mechanically, when the elbows drop below parallel, the pectoralis major and minor are in a lengthened position, lessening their ability to produce optimum force and requiring assistance from the anterior deltoid. Both cannot be trained with a standard bench alone, whereas adding incline and decline bench can access different muscle fibres to help train your pecs. If you struggle with lockouts you should focus on the top portion of your dips. Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest. The.The incline angle of this press … If you flare your elbows too much and go above this range to 90 degrees, for example, this has been shown to: Increase the risk of shoulder impingement AND Found insideThe entire spine, including the head, should be supported by the bench. Feet should be flat on the floor with knees bent at 90 degrees. The elbows should be ... Do not allow your elbows to bend to 90 degrees as this would turn the movement into a dumbbell press. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), How Arm Position Affects Your Bench Press, The 14 Online Grocery Items You Should Be Adding to Your Cart, Looking for the Perfect Morning Pre-Workout Meal? “Flare and push” is a much better cue. . Send me offers and news. Never, ever use ‘false grip’ when doing declines. Found inside – Page 62FULL-BODY WORKOUT OPTIONS Workout 1 Overhead Press + Squat; Bench Press; ... your hands are overhead, shoulder-width apart, with elbows bent at 90 degrees. What you want to avoid is the elbows being ‘behind the bar’, or flared out, when the bar is on your chest. Found inside – Page 2The tests were administered on the Cybex bench press machine and scores were ... upper arms at right angles to the body and the elbows bent to 90 degrees . 3 x 8-12 Incline Barbell Bench Press (Adjust the bench each set between comfortable ranges, i.e 15 degrees, 30 degrees, 45) Don’t lower the bar with elbows out 90°. Found inside – Page 275Slowly lower your hips down until your elbows are flexed about 90 degrees. Then slowly press back up to the starting position. Inhale as you lower your body ... just thought about this recently. Found inside – Page 164SETS:2-4/ REPS: 10-12/TPO:3-1-1 /REST:60-90 Dumbbell Bench Press Keep your ... Keep your elbows pointed upward so that your arms make a 90 degree angle with ... Abs, Bench Press, Chest, Exercise Coaching, Tips. Shoulder pass-throughs: Stand holding a long wooden dowel … Through 'Glute' Force, Two Olympia Stars Aim to Eliminate 'Gymtimidation... Olympia Stars Showing Off Back Day on Social Media, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, Weekend Workout: Leave No Muscle Untouched with These Three Routines. The muscles used for bench press will change based on the angle of the bench (flat, decline, incline), grip on the bar (narrow or wide), and range of motion trained (bottom-end or top-end).. Higher angles can put strain on your shoulders – so take care and find the one that puts the least stress on them. “Tuck your elbows” is generally a bad cue for the raw bench press. Found inside – Page 52"Compound movements like pushups and bench presses recruit larger muscle ... 90 degrees, lean forward from the hips and rest your elbows on the middle of ... Optimal elbow placement depends on your bench-press goals. Step forward with your left leg and lower your body until your front knee is bent 90 degrees … Our elbows and wrists must be inilne because that’s the most effective way to Bench Press. You’ll have to experiment to see what feels right. Like inclines, you can do both dumbbell and barbell decline press to maximise chest growth. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Please enter a valid Last Name, the maximum length is 50 characters. Found inside – Page 92Chest The classic bench press is still one of the best ways to pump up ... Grab it with your elbows at 90-degree angles, and push your arms straight up. Found inside – Page 108Incline press: 3-4 reps Rest only long enough to adjust bench. 2. ... Lateral raise with arms bent 90 degrees at elbows group Exercise Variations Complete ... If this is you then focus your dip efforts on going lower—at or below 90 degrees in the elbows. Found insideBonus links to videos which demo the full movement and drills. This book is not just for those wanting to learn how to snatch but also for those wanting to know the snatch exercise inside out. Carries an Olympia Sized Legacy with... Look Good and Feel Better with These Muscle-Reviving Recovery Gadgets, Fitness Icon Bill Phillips: 'Protect Yourself … Get Vaccinated ASAP'. Don’t overtuck your elbows at the bottom. 3 x 10 Incline Dumbbell Bench Press. Found inside – Page 117PECTORALS FREE WEIGHTS UPPER PECTORALS FREE WEIGHTS INCLINE BENCH PRESS This exercise builds ... Don't let your elbows form less than a 90 - degree angle . To achieve this, you need to use angles. Please consent to the marketing agreement. Then, drive … Depending on your arm length, stopping when your elbows reach 90 degrees will probably be a bit too short. Note that this will vary for each individual. For most people, an elbow angle of somewhere around 45 degrees to about 70 degrees will best line up with and activate their chest fibers when they press while being safest on the shoulders. If you flare your elbows too much and go above this range to 90 degrees, for example, this has been shown to: Scapular retraction, as it’s called, is no secret and all powerlifters accept the fact that it decreases the range of motion of the bench press. Found inside – Page 26bench. Press. Lie on a weight bench with your feet flat on the floor, pressing them ... your body until your elbows are at a 90-degree angle (see figure b). He shares 5 tips to make your bench press easier on your elbows. Step 1: Grab the bar at an equal distance on each side of the knurling. Found inside – Page 230The partial repetition range of motion used for the bench press was from an elbow angle of 90 degrees to completion of a repetition. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Yet the farther your elbows are out to your sides, the greater the stress on the shoulder capsule. The primary muscles involved in the bench press are the pectoralis major, triceps and anterior deltoid (front shoulder). How Should You Approach Training When You're in Your 40s? Found insideDip your hips down below the bench by bending your elbows as deep as possible, about 90 degrees in the elbows, and press up again. Repeat this movement. 6. Now that being said if you are advanced and working on lockout power 1,2,3 board press' or floor press are excellent tools. Position depends on load. Throughout the Dumbbell Shoulder Press, the wrist/fist must remain directly above the elbow. Shoulder movement shifts from horizontal adduction to flexion, boosting anterior deltoid stimulation. Please join this discussion about 90 degree bench press within the Weight Training & Weight Lifting category. Please enter a valid Email AddressPlease enter a valid Email AddressThe Email Address entered is already registered, please sign in with the Email Address or enter a different one. In this position, the humerus may scrape the bony processes of your shoulder blade (the coracoid and acromion processes), damaging the rotator cuff muscles, causing impingement syndrome and longterm damage to the shoulder. Found inside – Page 158Chest Press Firms chest, shoulders, triceps Lie faceup on bench, feet on floor, ... bending elbows 90 degrees; hold for 1 count and press up to start. Set up the bench at an upright angle of around 15-30 degrees. All rights reserved. Now, in order to jack a 300-pound bench press, you should be able to isometrically hold 20% total mass for at least 45 seconds, with 90 seconds being ideal. Found inside – Page 75Figure 5.6 BEnch PrESS Preparation 1. Lie on your back with your eyes directly ... Inhale and slowly lower the bar until the elbows are bent 90 degrees. 3. Determine the best bench-press elbow position to meet your goals: Elbows Out (90 Degrees) – Best for Pec Growth. Andy McDermott shares what he's kept and tossed in three-plus decades in the gym. I understand Maximuscle will use my personal data to improve services and send me. Lifting your arms overhead shortens the clavicular portion of your pec, which means that a larger incline places more stress on the head of your pec and on your deltoids. Have a spotter pass you the bar if you’re away from a rack or unload it yourself. Keeping your elbows slightly bended, lower your arms by letting them drop in a reverse 180 degree movement (away from the body). Found inside – Page 70(Are your knees bent past 90 degrees?) ... placing your body at risk ofinjury, especially when you do any pressing exercises, such as the bench press. Interestingly, the participants in this study demonstrated greater isometric strength at 120 degrees of elbow flexion, but this was not related to … Found insideC2 – Pins set at 90 degree elbow flexion. ... bar neutral grip 8–12 5 3-0-1-0 120 sec B1 Bench Press 15 degree incline thick barbell mid-grip 4–6 5 5-0-1-0 ... You can use dumbbells to extend the range of motion and really target your chest. Any higher can risk targeting the wrong muscles and strain your shoulders, though there are people who swear by 45 degrees. 4.3 out of 5 stars. I understand Maximuscle will use my personal data to improve services and send me marketing communications, I also agree to the Privacy Policy. Found inside – Page 43... 185lbs and 205lbs, benching those weights for what felt like an eternity. ... “You should only go down until your elbows are at 90 degrees on bench or ... Squeeze your pectorals together at the top. When you lower your body, the ideal push-up elbow angle is 45 degrees out from the midline of your body, advises the FBI. Found insideDUMBBELL BENCH PRESS TARGET: Chest GET READY: Liefaceup on aflat bench with yourfeet ... and hold them outside your shoulders, elbows bent about 90 degrees. Found inside – Page 112SetUpand Start • Lay onabench with your feet on a firm surface. ... Keepyour elbows bentatapproximately 90 degrees. ... 82Beginning the bench press. 3. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms. Please enter a valid First Name, the maximum length is 50 characters. just thought about this recently 04-08-2012, 06:58 PM #2. By adjusting your angle to sit more upright, you can hit your upper pecs in a way other exercises cannot match. Mechanically, when the elbows drop below parallel, the pectoralis major and minor are in a lengthened position, lessening their ability to produce optimum force … Over time, you can literally saw a hole into your rotator cuffs by benching with your elbows completely flared. Step 2: Take a deep breath, driving your chest upwards and pulling your shoulder blades back and down into the bench. The elbows should either be slightly in or directly in line with the barbell when the weight is on the chest. Click here to find out more about our usage. Example sets (add these to your chest day): You can perform declines with either a barbell or dumbbells. It seems logical. It’s important to not angle it too high up, as increasing the angle too much will target your shoulders and you’ll basically be performing an overhead press. "Muscle & Fitness Hers" magazine has provided a program of rapid-fire core workouts for those seeking to "get moving" on a weight-training fitness program or for those who wish to expand, freshen-up, and enhance their workout regimen. Do you really want to be walking to nowhere on a treadmill for hours? Check out elitefts on YouTube they have an excellent series called "so you think you can bench." Bend your elbows to 90 degrees and press the backs of the hands into the wall. To bench press with your elbow out at a 90 degree angle. Do not rotate the dumbbells any more than is necessary. Benefits of the Barbell Flat Bench Press. Found insideInstead, you want your elbows to remain at a 30 to 60-degree angle relative ... Although it's called the bench press, it's better to think of it as pushing ... I didn’t really play many sports, let alone, any high level of anything at this point in my life. Don’t Bench Press bodybuilding-style with your elbows perpendicular to your torso at the bottom. *, Email Address *
Elbows In (0 Degrees) – Best for Triceps Growth. Found insideInstead, you want your elbows to remain at a 30-to-60-degree angle ... The Ascent Although it's called the bench press, it's better to think of it as ... Generally, you’ll only need to raise the bench a couple of notches depending on how spaced out they are. Make sure that you do not allow your arms to fall below bench level as this also increases the stress placed on the rotator cuff. Getting the right incline bench press angle. For a barbell bench press, you’ll need a squat rack with an adjustable bench in it. If you don’t have a spotter, dumbbells are the safer option and also offer a wider range of motion. Second, elbow positioning during the bench press is highly dependent on load. Found inside – Page 311Figure 20.3 Stages of the bench press: (a) start, (b) descent, (c) touch, ... to flare their elbows out as they press, never flaring more than 90 degrees. © 2021 Bodybuilding.com. Building a big chest means developing your pecs as fully as you can. Keep a medium width grip so that you’ll have a 90 degree angle between your forearms and biceps when you’re in the middle of the movement. Found inside – Page 108Incline press: 3-4 reps Rest only long enough to adjust bench. 2. ... Lateral raise with arms bent 90 degrees at elbows group Exercise Variations Complete ... In this position, your elbows will be stacked above your palms. Begin the movement by pressing the weight directly up and slightly back towards your face. Found inside – Page xvA. The angle of pull is less than 90 degrees and dislocating force is evident . ... which describes movements such as squat and bench press . Once your upper arms are parallel to the floor, externally rotate your arm so that your forearms are perpendicular to the floor. Step 3: Plant your feet and drive them downward. The Email Address entered is already registered, please sign in with the Email Address or enter a different one. Elbows Middle (45 Degrees) – Best for Strength. Time the length you can hold the weight straight out in front of you with a 15-degree bend in the elbows. It will make you stronger and ultimately keep you injury free and lifting longer. Found insideBench Press Movement Unrack the bar by locking your elbows out to move the bar off ... Research has shown that keeping your arms at about a 45-degree angle ... Found inside – Page 182... as at the bottom position of a Narrow - Grip Bench Press . Keeping your elbows bent at 90 - degree angles , slowly lower the barbell backward over your ... With the right plan and the right discipline, you can get seriously shredded in just 28 days. Many people can’t even use the bench press because it bothers their shoulders let alone bring it all the way to their end range of motion with heavy weight. De-load the bar and practice, you’ll be able to feel the strain in either your upper chest or shoulders. Found inside – Page 165Your elbows should be bent 90 degrees. ... Lying Triceps Extension to Close-Grip Bench Press After you complete the lyingtricepsextension, lower the bar to ... 2. If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. Found inside – Page 93Most weightlifters depend on the bench press to increase the overall size of their ... arms out to your sides , and elbows bent to 90 degrees , exhale and ... Who Won What in Weightlifting at the Tokyo Olympic Games? You can add the various angles and exercises together to blast your chest and build a fearsome set of pecs. Found insideFor example, a common sticking point in the bench press is the midpoint, where the front deltoids ... Keeping elbows bent in 90-to-135-degree shoulder press. That’s the one you often see people doing sit ups on. Don’t Flare Your Elbows. 1. Found inside – Page 80For this exercise you will need a decline bench , one in which the head is ... your elbows are at 90 degrees , pause momentarily , then press back up . I recommend stopping short from the bar touching your chest. 1. Popular with bodybuilders like Ronnie Coleman, decline bench is best done on an actual decline bench. Even stopping to where your elbows are at 90 degrees is okay for those with shoulder issues. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Remember, your incline bench press angle will depend on what feels right for you. 90-Degree Dumbbell External Rotation: To finish off the infraspinatus, hold a dumbbell in each hand, and perform a lateral raise to 90-degrees while keeping the elbows bent at 90-degrees. I'm not quite sure I'm getting this. Keep your elbows tucked at a 45-degree angle and the dumbbells angled slightly. Now, keep the …
It also reduces stress on the shoulder, which is critical when heavy poundage is used. If it places lots of pressure on your shoulders, try adjusting until it’s comfortable. Unlike the incline, which puts pressure on your shoulder joints and deltoids, decline bench focuses mainly on your chest. While you’ll usually have to reduce the weight compared to your flat bench PB, it’s a must-have inclusion for serious bench enthusiasts. All that I knew was what I read in muscle and fitness magazines – reading hydroxycut research articles that I thought to be facts. Shoulder pain may be caused by not tucking your elbows when benching? For most trainees, this will mean a grip width of around shoulder-width, give or take. $19.95. If I don't go with 90 degrees, the bar doesn't come straight down. The top range of motion in the dip is primarily tricep—just like your bench press. ===== 5 Ways to Make the Bench Press More Elbow Friendly ... Curl them up like a regular Reverse Curl, then elevate the upper arm about 45-degrees away from the body. the SL site states this for bench press: "To avoid shoulder pain, tuck your elbows 75° when you lower the bar." That’s basically a floor press, which in and of itself is a fine exercise that tends to be very shoulder friendly (it’s typically used as an assistance exercise to train the mid point of the bench press… a bit more triceps than chest). 8 Accessory Exercises You Should Be Including in Your Training Program. Found inside – Page 227Weight - Training Injuries FIGURE 20-2 A. Bench press ( correct method ) . ... The weight should be lowered until the elbows come to a 90 - degree angle . Found inside – Page 75In the case of the bench press you should lie down with your feet flat on the ... If it's around 90 degrees that's fine, but if your elbows are dipped If ... while bench pressing should i go past 90 degrees and touch my chest or stop at 90. i would always go to my chest but sometimes i would feel shoulder pain. Found inside – Page 64EXERCISE: Incline Dumbbell Bench Presses Primary Muscles Worked: ... your torso as far down as possible, your arms should be at about a 90 degree angle. Sit down on it, hook your legs under the end of the bench and lay down. When you reach somewhere around 90 degrees, the bony parts of the shoulder run into rotator cuff. The bar would touch the chest in line with the shoulder joints, with the elbows at 90-degrees of shoulder abduction from your body. According to Matthews, the bench press is perfectly safe if you do it correctly. Some people tuck their elbows because they feel it protects their shoulders, but the reason for that is usually poor range of motion in the shoulders. In proper bench press form, elbows should flare out so they're directly under the bar. Found insideRecommended upper-body pushing exercises include: Bench Press: Lie on a ... on an adjustable bench or upright chair positioned at 90 degrees with your back ... Pectoralis major involvement is at its highest, while anterior deltoid use is significantly decreased. Your information has been successfully processed! If you’re struggling to find the “right angle”, next time you bench, try flaring your elbows out BUT pushing them beyond the barbell: elbows and barbell should be parallel when seen from the side. The closer you keep your elbows to your sides, the less pectoralis involvement. Slowly raise your arms above your head; stop when you can't go any further without your arms leaving the wall. This also increases the triceps’ range of motion and their subsequent involvement. Lowering the bar with the elbows out at 45 degrees from the body allows more strength production because the chest, delts and tri’s all play a significant role. However, performing bench press with the upper arms positioned close to 90° to the torso is thought to place the shoulder in a potentially vulnerable position, at least for some individuals, particularly when combined with other Weight Training Injury Risk Factors (Green 2007). This does not mean having your elbows tucked close to the torso: they’re still out, but the arm is not PERPENDICULAR to the barbell, like a 90 degrees one seen in picture 3 (from the side). With the humerus parallel to the ground in the Shoulder Press, the elbow should form a 90-degree angle. Found inside – Page 150... stick to lighter weights or bench press instead. Never let your arms reach behind your body. Fly machines that bend your elbow 90 degrees, a "pec deck," ... Found inside – Page 186... bottom position for 2 seconds with the elbows and shoulders held at 90 degrees. ... the one-arm incline bench press if a cable machine is not available. Found inside – Page 136Inch butt off bench and walk feet out until knees are bent 90 degrees. Extend right leg with heel on ground and foot flexed. Bend elbows straight back and ... Open your arms and press them flat against the wall, palms facing out. Bend your elbows to 90 degrees and press the backs of the hands into the wall. Slowly raise your arms above your head; stop when you can't go any further without your arms leaving the wall. A change in elbow position during the bench press shifts the shoulder movement from flexion to horizontal adduction and alters utilization of the three primary muscle groups. Found inside – Page 48The proper cadence for a bench press is 5 : 2 : 5 ( Figure 9-1 ) . ... bring the weight down to a 90 - degree position ( both elbows bent to 90 degrees ) . Found inside – Page 46Place both feet flat on the floor with legs flexed 90 degrees and straddling the bench (figure 4.4a). Flex your arms slightly at the elbows as you hold the ... We all know how much more difficult it is to use a full range of motion on the bench press rather than stopping when your elbows make a 90 degree angle. Found insideYour elbow position during the bench press should be between 45 degrees and 70 degrees; avoid pressing at a 90-degree angle to maintain shoulder health. These 3 Crushing Cardio Finishers That Will Also Work Your Core. Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees. The movements include elbow extension (straightening of your arm), shoulder horizontal adduction (bringing the arm from straight out to your side inward at shoulder level) and shoulder flexion (lifting your arm from down at your side upward). ... CLOSE GRIP BENCH PRESS. The bench press is typically used to train the pectorals, deltoids, and triceps (2, 16) – our pushing muscles, collectively. The pectoral muscles are comprised of the Pectoralis Major and the Pectoralis Minor. In the second session, they pumped out six reps for each of four barbell press angles—0, 30, 45, and -15—at a weight.The Incline Bench Press is a version of the traditional Bench Press in which the bench is positioned at about a 45-degree angle. At the bottom of the push-up, aim to have your elbows bent at a 90-degree angle before straightening your arms.