Elbow Position In The Bench Press

Where your elbows are pointing in the bench press will dictate if you’re hitting more pecs or triceps.

Depending on the workout stimulus the elbows may point 90 (towards your toe), 180 (out to the side) or 45 degrees (sweet spot).

A 45 degrees elbow position allows you to recruit both pec and triceps when bench pressing and greater chance to move more load (weight on the bar) rather than isolating just the chest or tricep.

In CrossFit I recommend to get stronger around  the 45 degree elbow position as it carries over to the other pushing movements.