How to Achieve Joint Stacking in the Bench Press

Going over three methods of achieving joint stacking in the bench press. Ideally we want the barbell to sit in our wrists directly over the elbow joint and through vertical forearms. Possible fixes which will be explored include:
Touch point manipulation
Tempo bench press variation
Initial break with the elbows out or in
However, it is also important to remember that no everyone will bench in the same method
0:00 Intro
1:00 Common Errors
1:35 Touch Point Manipulation
2:56 Tempo Bench Press
4:41 Initial Break
6:25 Not everyone is textbook
7:23 Summary
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[@enzolcvvr6112]

love this video and you right the text book bench sometimes should not be the best for every one . i m waiting for the tuck elbow video now !

[@HeadstrongTrainingSystems]

Definitely, your movement pattern for any exercise should be individualised to you!

[@Kuba_lifts]

Thank you bro

[@HeadstrongTrainingSystems]

No problem man. Happy to help bro

[@allanbanyacsky1986]

Best video on Joint Stacking, great job; also liked the tempo press portion. Loved your presentation, no yelling, loud music or hype, just a calm voice and professionally presented. Just subscribed to you channel.

[@HeadstrongTrainingSystems]

Hey Allan,
Thanks for taking your time to leave a comment and taking a chance on me. It really means alot. All the best with your training :)

[@kamsalad]

So to clarify on the "Not everyone is textbook" section, do you break with the tucked lats / anterior elbows? Or untucked lats / elbows flared?
I also have longer arms and have always benched with tucked lats / anterior facing elbows but not sure if it's actually the best way for me

[@HeadstrongTrainingSystems]

Great question mate. We should always take a bottom up approach to technique. We want to find the technique which allows us to perform the movement with maximal efficiency and minimal to zero pains. For example, because tucking your lats and cueing elbow travel puts a lot of stress on the elbows, if you find this causes you pain, then I would advise flaring of the elbows to combat the issue (and vice versa).
In saying that, the theory suggests that optimal bench press technique involves being joint stacked throughout the movement. As such, longer arms will require greater elbow flare and the lats untucked to achieve this. However, if this causes you problems/pains, then it is not something you need to stress about.
Yes we want optimal technique, but it must be suitable for you to administer. I hope this was helpful.