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Post by captnJ on Sept 28, 2004 7:30:35 GMT -5
Post your questions here. I will try to help.
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TanTan
Fitness Assistant
Posts: 271
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Post by TanTan on Oct 5, 2004 23:00:03 GMT -5
Wide hand grip, close grip or normal grip would let you bench more? Just want to bench at my maximum and working most of my muscle grp. Thanks
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Post by captnJ on Oct 6, 2004 2:00:53 GMT -5
Wide hand grip, close grip or normal grip would let you bench more? Just want to bench at my maximum and working most of my muscle grp. Thanks depends on limb structure. The key thing is at the bottom postion, touching the chest, the forarms are perpendicular (90Deg) to the ground. and from there push the bar vertically upward. This feels like pushing the bar AWAY. It may come toward the head slightly at the top of the motion but the start should be AWAY. For the average person the grip should be where the upper arms are 45deg to the torso in the bottom position and the bar touches chest about nipple level.
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TanTan
Fitness Assistant
Posts: 271
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Post by TanTan on Oct 6, 2004 3:32:56 GMT -5
Great. I try that, how to train balance? When i go for stronger weights, my arms to to side over to my left(weaker arm), body a bit swaying to the left too. Should i lower my weights or maintain it the way?
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Post by captnJ on Oct 6, 2004 5:10:54 GMT -5
Great. I try that, how to train balance? When i go for stronger weights, my arms to to side over to my left(weaker arm), body a bit swaying to the left too. Should i lower my weights or maintain it the way? well swaying of any kind is no good. you have to keep the air in belly and legs drive into the ground to force the shoulder blades to dig into the bench. This will keep from Left/right swaying. but if one side is going up first befor ethe other the high side is the weak side. That you MUSt do some single arm stuff esp triceps and frontal delts to balance it out maybe extra 3 sets of each before each chest workout. The thing is you see, the weak side will push some of its load to the strong side thus it will go up higher. Until u can balance the bar to go up evenly, reduce weight. nobody got strong nursing a shoulder injury. regds and stay injuy free, Jonathan Like i said in the squat, its hard to diagnose real accurately without first hand viweing of your technique. So i am just doing my best online diagnosis with teh given information and from the problems i have observed.
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TanTan
Fitness Assistant
Posts: 271
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Post by TanTan on Oct 6, 2004 8:17:09 GMT -5
thanks a lot..
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Post by captnJ on Oct 7, 2004 3:01:54 GMT -5
no problem. work on triceps and speed, the two most common bench weaknesses.
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TanTan
Fitness Assistant
Posts: 271
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Post by TanTan on Oct 9, 2004 14:48:27 GMT -5
If i goes for speed, i seems like cheating the way out. If i go slow, i fill my muscle really stretch and volumize during the ex? Should i alternate speed?
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Post by captnJ on Oct 9, 2004 19:54:07 GMT -5
If i goes for speed, i seems like cheating the way out. If i go slow, i fill my muscle really stretch and volumize during the ex? Should i alternate speed? If you want to bnech alot you have to be fast. Theres not 2 ways about it. The pump DOES NOT MATTER at all. Its an illusion. It goes away in an hour...yes sometimes do isometrics and sLOW eccentrics but speed is really important.
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Heeman
Ready for a new Body
Posts: 49
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Post by Heeman on Oct 30, 2004 9:21:19 GMT -5
Hi, CJ had already given good pointers. But I would like to add in. Having strong rotator cruffs is also imp in all presses. So I suggest training the cruffs seperately if your dels continue to give way. Having strong mirror muscle is not sufficient. Strong core muscles is also important. cheers
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Post by captnJ on Oct 30, 2004 9:36:14 GMT -5
Hi, CJ had already given good pointers. But I would like to add in. Having strong rotator cruffs is also imp in all presses. So I suggest training the cruffs seperately if your dels continue to give way. Having strong mirror muscle is not sufficient. Strong core muscles is also important. cheers I would consider shoulder stabalisation work (not just cuffs) as important prehab work. It wont make you bench more but it will make you less prone to injury. The movement planes you need to consider are: 1. Rotator cuff - upper arms out to sides and parallel to gorund, forearms rotate from forward to vertical (end position of lateral raise, to start position of shoulder press...) 2. Rear delt - i assume most ppl know how to do rear delt raises. But i would also like to recoment face pulls - lat pulldowns done leaning backalot and pulling to the face. 3. External shoulder rotation - arms by side, bent 90deg, start: e.g holding a tray at waist level, end: rotate shoudler outward away from the center of the body and end with forearm pointing to your side... 4. Internal shoulder rotaion - opposite of external... 3 and 4 can be done at a cable assemble machine or with jumpstretch bands / surgical tubing/ rehab tubing from hospitals.. yeah so you may have to spend money... get used to it... its worth it. I used to have some tighness in my left shoulder after high volumes of benching, but after 3 sessions of high rep work as outligned above, i bench totally pain free. regds Jonathan
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Post by captnJ on Nov 9, 2004 23:57:05 GMT -5
AIR IN BELLY qns from the other thread. For maximum attempts and sets under three reps, you must try to hold your air. Everyone must learn to breathe from their bellies and not their chests. If you stand in front of the mirror and take a deep breath, your shoulders shouldn't rise. If they do you're breathing the air into your chest, not your belly. Greater stability can be achieved in all the lifts when you learn how to pull air into the belly. Try to expand and fill the belly with as much air as possible and hold it. If you breathe out during a maximum attempt, the body structure will change slightly, thus changing the groove in which the barbell is traveling. Above is written by dave tate - he benches about 650lbs witha shirt and maybe 550-575 raw... I humbly follow his advice.
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Post by captnJ on Nov 9, 2004 23:59:44 GMT -5
BACK ARCH: Admittedly, the back arch is not a number one priority, however it IS safe since the pressure is on the UPPER BACK. the reason ppl (myself included) recomend a arch is because it helps you get a sort of "Decline" this puts the stress on teh Triceps not he shoulders (tyr a decline bench u ll know) and is safer for shoulders. Also once the tris are strong, this is the best way to bench. I reccomend this article. www.t-nation.com/readTopic.do?id=459808Like i said many times, most people bench with elbows flared out. this is the way to a shoulder injury and short training life.
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Post by Everlast on Nov 10, 2004 2:55:34 GMT -5
Like i said many times, most people bench with elbows flared out. this is the way to a shoulder injury and short training life. I benched shoulder-wide grip with my elbows extended 45 deg from my sides. Is that considered flaring? Cos benching with elbows touching the ribs is very difficult and unstable.
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Post by captnJ on Nov 10, 2004 3:00:21 GMT -5
I benched shoulder-wide grip with my elbows extended 45 deg from my sides. Is that considered flaring? Cos benching with elbows touching the ribs is very difficult and unstable. at the bottom is 45 deg good:) take a look at my pics... not world class but my technique is pretty good:) of cos not touching ribs ...
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