|
Post by captnJ on Nov 9, 2004 18:15:05 GMT -5
Hi bro CJ, You have mentioned that during heavy BP, the feet should be on the ground assisting the push as well. However, many are concern about our lower back when it starts to arch during the lifting part (a naturally sub consious action). To eliminated the back from aching, we would lift the legs high, but this will cause imbalance for the beginners. I would suggest to place both feet on an elevated ground under the bench. ie a stepping board. This will not only prevent the back from rounding but also prevent the body from going off balance. cheers There is no need for this. Unless the person is really short of course... there is NO RISK in arching the back this way (unless there si some presxisting back condition) take a look at teh bench press and you will see that the pressure is on the UPPER back. rounding of the back is in the other direction. (hunching) The lower back is safe in teh arched position but unsafe in teh rounded position. In additon i also menthinoned that one must take in air into the stomach, this intra abdominal pressure keeps the spine stable. Feet on floor unless you are midget. IF its not comfortable its not cos its dangerous, its gos youre inflexible.
|
|
|
Post by vincentyap on Nov 9, 2004 19:57:33 GMT -5
hi captnJ, I find you very strong. its quite respectable to be able to bench such heavy weight at you body weight and stats. any tips for upping the bench press? I had been training for 4 years and could only bench up to 240lbs. had been quite weak in my bench, any advice?
|
|
|
Post by vincentyap on Nov 9, 2004 19:59:12 GMT -5
is taking in air into the stomach important when performing bench press? how to go about doing it? take a deep breathe and hold it there?
|
|
|
Post by captnJ on Nov 9, 2004 22:51:46 GMT -5
hi captnJ, I find you very strong. its quite respectable to be able to bench such heavy weight at you body weight and stats. any tips for upping the bench press? I had been training for 4 years and could only bench up to 240lbs. had been quite weak in my bench, any advice? I have one set up tips in teh training section. If you have qns after reading that pls post in another thread. ill ans regds Jonathan
|
|
Heeman
Ready for a new Body
Posts: 49
|
Post by Heeman on Nov 9, 2004 23:09:54 GMT -5
hi bro cj, you have your reasoning, but it contridict what was mentioned in the literature as in that aching the lower back during heavy press causes flexion relaxation to the lumber region. Curling on either side is thus not recommended esp during heavy lift. May we know where u got your info from? It is an enlightening to have you mentioned something extraordinary. YES, it is imp to increase the intra abd pressure in order to keep the body stable. But I am also curious at how to suck in the air n keep it in the stomach? There is no route for air to travel to the organ leh? Or maybe ur trying to say to tighten the abs instead? Because by not breathing (how to breath after sucking in air?), we are also keeping the pressure high which may help in the lift. But without breathing, our blood pressure will also increase dangerously high. This may even cause stroke due to the pressure pressing to an arteria leading to the brain. I think bro vincent and I are curious at your suggestion. Thanks for the time. cheers
|
|
|
Post by captnJ on Nov 9, 2004 23:53:39 GMT -5
|
|
|
Post by captnJ on Nov 10, 2004 0:04:18 GMT -5
hi bro cj, you have your reasoning, but it contridict what was mentioned in the literature as in that aching the lower back during heavy press causes flexion relaxation to the lumber region. Curling on either side is thus not recommended esp during heavy lift. May we know where u got your info from? It is an enlightening to have you mentioned something extraordinary. YES, it is imp to increase the intra abd pressure in order to keep the body stable. But I am also curious at how to suck in the air n keep it in the stomach? There is no route for air to travel to the organ leh? Or maybe ur trying to say to tighten the abs instead? Because by not breathing (how to breath after sucking in air?), we are also keeping the pressure high which may help in the lift. But without breathing, our blood pressure will also increase dangerously high. This may even cause stroke due to the pressure pressing to an arteria leading to the brain. I think bro vincent and I are curious at your suggestion. Thanks for the time. cheers Im not sure what literature that is, cos i have not read it. But when reading "studies" although they are important, lifting has also got to be combined with practice. It has also been shown that the abs, errectors and spine are NOT enough to support a heavy weight. you need IA pressure. Thats why those "trainers" who tell you to "activate" your TVA when squatting by sucking air in are no dbout weak sucking air in is one way to reduce the base of support and get your back hurt. Remember a tight arch and lots of air is proven. Find a world class lifter who sucks in his stomach and rounds his back when lifting?? in Strongman, O-lits or P-lifts... never! academic studies that dont work out in practice or are not tailored for an athlete are not much use.
|
|
|
Post by jonathan on Nov 10, 2004 10:08:06 GMT -5
is taking in air into the stomach important when performing bench press? how to go about doing it? take a deep breathe and hold it there? YES, it is imp to increase the intra abd pressure in order to keep the body stable. But I am also curious at how to suck in the air n keep it in the stomach? There is no route for air to travel to the organ leh? Or maybe ur trying to say to tighten the abs instead? Because by not breathing (how to breath after sucking in air?), we are also keeping the pressure high which may help in the lift. But without breathing, our blood pressure will also increase dangerously high. This may even cause stroke due to the pressure pressing to an arteria leading to the brain. I think bro vincent and I are curious at your suggestion. Thanks for the time. cheers Breath control is extremely important for any physical activity. Screw up your breathing and you'll hurt yourself or you simply can't last. For exercises involving heavy weights that must be lifted slowly, in order to protect the back and increase strength one has to draw air into the abdomen. Technically speaking that is impossible, since only the lungs can be filled with air. Pressurised breathing is breathing using the diaphragm muscle instead of the chest muscles. Using the diaphragm draws air lower towards the abdomen. Your abs are like tyres. Fill them up with the right amount of pressurised air, and they form a virtual protective belt you can always rely on. If you can draw air all the way towards your groin, that's even better. The easiest way to accomplish pressurised breathing is to inhale sharply through the nose. Pressurised breathing will elevate blood pressure to a certaint extent no doubt. But unless you suffer from high blood pressure or heart problems, you should not suffer from any ill effects. If you have high blood pressure or heart problems, you should not be lifting heavy weights anyway. Conventional breathing technique is dangerous and unsafe. Breathing out when exerting force makes one weak and vulnerable. What happens when you deflate a tyre when it has a heavy load on it? It gets squashed. If you want to lift a heavier load, you pump more air into the tyre, not less, so that the air pressure will hold up the weight. Note that pressurised breathing does not necessarily mean holding one's breath. You can pressurize when breathing in, holding breath, or breathing out. As long as the air is drawn via the diaphragm into the abdomen, it is pressurised breathing. Inhaling or exhaling should never be total. Breathe in or out only what you need. Another name for pressurised breathing is qigong. Power breathing, pressurised breathing, qigong, they all mean the same thing. Breath control.
|
|
|
Post by Oracle on Nov 10, 2004 17:44:12 GMT -5
great bench PR! it is an inspiration to all of us..
It is delightful to see more hardcore, independent local athletes who breaks new grounds on strength.
|
|
|
Post by captnJ on Nov 12, 2004 22:38:32 GMT -5
great bench PR! it is an inspiration to all of us.. It is delightful to see more hardcore, independent local athletes who breaks new grounds on strength. thanks for the kind words.... still trying to learn more... i think triceps are a weakness... after trainig them see if can improve:)
|
|
|
Post by NutritionPark on Nov 17, 2004 5:50:12 GMT -5
CJ, you sure well can carry a lot man. I only can carry 25kg max each side when i bench. Gd job man. U must have trained very hard to reach that strength. How many yrs u train liao?
|
|