Barbell bench press without arm lock?

jtcedinburgh

Hey folks.

Due to an injury from 4 years back, I cannot fully extend my left arm. I would like to start a 5X5 programme, but am a little concerned that any exercise - such as the barbell bench press - might be in some way compromised by the fact I can't straighten that arm*. Any tips (other than to get a PT as it's a council gym so PTs not available I think).

* even my full bodyweight won't make the arm straighten - let's just say my elbow is rubber ducked....

robdowns1300

Do the best you can(?)

LazSommer

Bench in a cage.

ccrdragon

The problem that I imagine you would have is proper balance at the top of the lift... maybe you could substitute DB Press for the barbell press - that way you could extend the good arm fully and the bad arm as far as possible and not have to worry about tilting off with the barbell. FWIW, I rarely do barbell press for chest since I have shoulder issues and the DB press works better for me as a chest exercise.

(eta for spelling)

ninerbuff

You don't need to arm lock. All that does is rest the weight on your joints. Leaving a little "flex" in your elbow helps to save your joints and keeps tension on the muscle you're training. I don't teach my regular clients to lock out (unless they are athletes who Olympic or powerlift where it's mandatory).

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

_incogNEATo_

I'd ask a doctor.

fishgutzy

Adapt. There are things I can't do because of various joints with degenerative osteoarthritis.
I never 'lock out' doing any press. I have never been able to straighten my arms to 180°. Only about 165°.

Lizarking

You'll be fine.* I'm in a similar situation wth my wrist and my knee. You can work around it.

*pending a medical professional's opinion

SonyaCele

ninerbuff wrote: »

You don't need to arm lock. All that does is rest the weight on your joints. Leaving a little "flex" in your elbow helps to save your joints and keeps tension on the muscle you're training. I don't teach my regular clients to lock out (unless they are athletes who Olympic or powerlift where it's mandatory).

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

^ that. press as much as you can and call that the top of the lift. If your inability to lock out is just due to flexibility or a strength issue, there are lots of things you can do to fix that. But if its because of a real physical limitation, then maybe you can't fix it. I lifted (and competed) for many years with a busted knee that i couldn't lock out and i trained just fine by learning to keep it strong and stable.