Bench form check - elbow/tricep pain during lockout

[Billy]

I have been getting a lot of pain in my left elbow, mainly in my tricep. Presses, dips, and chin ups all hurt it a little bit, but benching is definitely the worst and I suspect the cause of the pain is something to do with my bench technique. I have had this pain for about a month now and can no longer bench heavy weights without it hurting badly.

I broke the rules a bit and included four angles in the video as I wasn't sure which would be most useful. Hope that's ok. The weight is also about 45lbs lighter than what I would normally use on volume day. It was just too painful to go heavier. If it's absolutely necessary I will post another video with my normal volume day weight, but that will aggravate it a lot and possibly stop me from doing other exercises so I would definitely rather not do that.

Bench form check - YouTube

The part of the movement which hurts is the lockout - you can see my left elbow shaking because of it.

Something else I should mention - when you watch the 3rd angle in the video, you can see I am laying slightly to the left on the bench. I have tried for months to try and correct this but if I move over any more to the right, it feels totally unstable and wrong like I am just hanging off the right side of the bench. I think my torso is slightly unbalanced/uneven and maybe somehow this is the causing me to position myself unevenly on the bench?

Any advice is greatly appreciated. Thank you for your time.

[Ryan Arnold]

There's nothing about your bench technique that would suggest elbow pain. Many people experience this as a result of the way they hold the bar in the squat. Have you looked at that yet? Get any pain with it?

[Billy]

There's nothing about your bench technique that would suggest elbow pain. Many people experience this as a result of the way they hold the bar in the squat. Have you looked at that yet? Get any pain with it?

I have had bicep tendinitis from squatting before and managed to almost completely get rid of it by using a thumbs around, wide grip and wrist wraps. Although I sometimes still get a little bit of pain from squatting it is no where near as bad or as frequent as what it used to be.

The pain I have now, although it is in my entire elbow to some degree, is much more in my tricep than my bicep, and only hurts badly when I am benching, not when I am squatting. (When I had bicep tendinitis before, squatting was extremely painful). This makes me think it isn't related to my squat grip, although I could be wrong. If you like I can post a squat check, but I find the grip I have now works well for me. Whenever I have tried to switch back to a thumbless grip, my bicep will start hurting again almost straight away.

My current plan is to do deload my bench to a weight I can do without pain, slowly work up from there, and hope it sorts itself out. Other than that I'm not really sure what else I can do?

Thanks