Do your elbows flare out during the chest press? A few small changes can usually fix it.
The quick answer: lower the weight, adjust the seat, keep your elbows slightly below shoulder level, and press with control. Your elbows should stay steady instead of drifting wider as you push.
As an Exercise Physiology & Biomechanics Expert at YR Fitness, I study how body position and machine setup affect pressing mechanics. I often see this problem improve quickly once the seat, load, and elbow angle are corrected.
Below, I’ll show you seven simple fixes. Start with the first one and work down the list.
1. Lower Weight First
Start by reducing weight.
If the load is too heavy, your body may look for an easier way to finish the rep. One common result is letting your elbows move farther outward.
Choose a weight that lets you:
- Press without jerking
- Keep your shoulders against the pad
- Control your elbows
- Return the handles slowly
I usually suggest fixing the movement first and adding weight later.
The National Academy of Sports Medicine also recommends controlled pressing and lists excessive weight that compromises form as a common chest press mistake.
Quick question: Do your elbows flare only near the end of the set?
If yes, the weight may simply be too heavy.
What You Notice | What to Try |
Elbows flare from the first rep | Check your setup |
Elbows flare near the last reps | Reduce the weight |
Press feels jerky | Slow down |
Shoulders lift off the pad | Use less weight and reset |
2. Adjust the Seat Height
Your seat height can change your elbow position more than you may expect.
Set the seat so the handles are roughly around your mid-chest area when you start.
If the seat is too low, the handles may sit too high. That can encourage your elbows to rise and move farther outward.
Before your first rep:
- Sit fully against the back pad.
- Place both feet firmly on the floor.
- Grip the handles.
- Keep your shoulders relaxed.
- Check that your elbows are not pointing straight sideways.
A small adjustment can make the press feel much better.
3. Keep Your Elbows Slightly Below Your Shoulders
This is the main fix.
Do not let your elbows point straight out at shoulder height.
Instead, keep them slightly lower and a little closer to your torso.
You do not need to force your elbows tightly against your ribs. That can also make the press feel unnatural.
A simple cue is:
Elbows slightly down, then press forward.
NASM’s chest press guidance suggests positioning the elbows at about 45 degrees from the body as a starting point. Your exact position can vary with your body and the machine, so comfort and control still matter.
Body Part | Simple Position Check |
Handles | Around mid-chest |
Elbows | Slightly below shoulders |
Forearms | Stable and controlled |
Wrists | Mostly straight |
Shoulders | Down, not shrugged |
Back | Supported by the pad |
4. Keep Your Shoulders Down
Your shoulder position affects your elbows.
If your shoulders rise toward your ears, your elbows may also start drifting outward.
Before pressing, gently keep your shoulders down and supported against the back pad.
I like this simple cue:
“Shoulders down, chest steady, press forward.”
The American Council on Exercise also advises keeping the shoulder blades in contact with the backrest instead of letting them round forward during the press.
Here is why this matters: when your upper body stays stable, it becomes much easier to control where your elbows go.
At YR Fitness, we pay close attention to movement paths, handle positions, and adjustment systems because good equipment should make a natural setup easier to find. If you want to see how different commercial strength machines approach pressing movement and adjustability, explore our strength equipment here.
5. Keep Your Wrists Over Your Elbows
Take a quick look at your forearms while you press.
Your wrists and elbows should stay reasonably aligned with the direction of the movement.
Avoid:
- Bending your wrists too far backward
- Letting your elbows drift far outside your hands
- Losing forearm control as you press
Think of your forearms as solid supports between your hands and elbows.
The ACE chest press guide also recommends maintaining a neutral wrist position during pressing movements.
Still uncomfortable?
Check the seat again. I often see one small seat adjustment improve both wrist and elbow position at the same time.
6. Press Slowly and Watch Your Elbows
Slow your reps down.
When you press too quickly, it becomes much harder to notice what your elbows are doing.
Try this:
- Press forward smoothly.
- Pause briefly near the front.
- Return slowly.
- Watch whether your elbows move outward.
If possible, do a few light reps in front of a mirror or ask a training partner to watch your form.
I often see people spot the problem immediately once they slow down.
If your elbows only start flaring when you get tired, end the set instead of forcing more poor-quality reps.
7. Try a Different Grip if Available
Some chest press machines give you more than one grip option.
You may see:
- Horizontal handles
- Neutral handles
- Angled handles
Try each one with light resistance.
A neutral or slightly angled grip may feel more comfortable for some people. It can also make it easier to keep the elbows from moving too far outward.
Which grip is best?
The one that lets you keep your wrists comfortable, shoulders controlled, and elbows in a natural position.
Do not force one grip just because somebody else uses it.
Your body proportions and the machine design both matter.
Final Takeaway
Fixing elbow flare on the chest press does not need to be complicated.
Lower the weight, adjust the seat, and slow down each rep. These small changes can make the movement much easier to control.
At YR Fitness, we focus on practical movement paths and adjustable commercial strength equipment that supports more natural training positions. If you want to compare different chest press and strength-machine designs, you can explore YR Fitness equipment here and see which setups may better match the way you train.
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