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2003/12/21, 10:04 AM
ok i have been posting alot of posts abotu proper tech nique and full range of motion now heres another one lol...........i have read in muscle and fitness magazine that ur elbows should make a 90 degree angle with ur body and ur arm another 90 degree angle with the bar, and never lose this form during pressing the weight and to keep a slight bend in the elbows. but the way i was taught was to have abotu shoulder width apart and as u come up push ur elbows in and back so the bar speeds up and it gets chest and tris and shoulder envolved in the lift, 3 moucle groups are stronger than one right?and to compltelty lock ur arms out but latly my max has kinda platued
i changed my form a while back, and got a wider grip, ( abotu 3 in outside shoulder width) and i squeeze my trap and lats and lock my back muscles out, however my arms don't make a 90 90 degree form more like 10 30 lol when i did this i gained about 30 lbs on my bench however i stuck again........any suggestions?
i'm just loking the best way to work my chest out thats all not for bragging rights
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/21, 11:55 PM
Alright, you're talking to a former powerlifter so I know my stuff. Your form sounds good. I don't know what the hell muscle and fitness is talking about. You want to keep your grip 3 inches out like your are already. Be sure that your feet are firmly planted beneath your body for full body support...some idiots put their feet up when they bench heavy, it isolates the muscle but will not help you make the gains you want. Keep your ass and shoulder blades down on the bench. Now, when you plateu, its the same as any other exercise you plateu with. Mix it up with some heavy dumbbells on flat bench for a week or so(2-3 chest days). Then come back and put a little more weight on the barbell. Question: when's the last time you took a week off frok lifting? This plays a huge factor in gaining strength. I see by your posts that you know your stuff and you know how to eat right, so look at your rest time, maybe you need a week off. BCAA's are essential in recovery as well. Give it a try, it won't hurt. These are techniques that worked for me during my competition days, and helped alot. Good luck
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May the lift be with you.
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2003/12/22, 01:48 AM
And to add to JD's remark -
There are 2 types of bench pressing (so to speak): one to develop the pecs, as in bodybuilding; and the other to put up the pounds. You cannot have the same form for each at the same time. What is it that you wish to accomplish? Determining that is your first step.
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
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2003/12/22, 08:57 PM
ohy ok so if i want to build my chest.....use the 90 90 form, but if i want to just move lots weight use the form i am now???.............i do take breaks from a lift.........some weeks i skip bench, other shoulders etc and if i don't feel it that day i don't work out at all.......right now i been doing a 2 days on one day off somtimes 2 days off depening on my soreness....but i am about to take about a good 3 or 4 days off in a row here soon.........i have found if i take a whole week off.....i come back feeling like shit, my form is sloppy, i feel like i never benched or squated before my joints hurt lol dunno y i guess i'm weird
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/24, 08:57 PM
Ok...Rev8, right on. Andrew, I imagine you were going for strength, correct me if I'm wrong. If taking a week off makes you feel like shit, then lessen the time. Your rest intervals sound good, I guess its now a matter of mixing up the routine.
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May the lift be with you.
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2003/12/24, 09:32 PM
oh ok thanx a bunch u all...still a lil new at some stuff lol
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/26, 03:59 AM
while i'm on the topic of bench press.........i have jamed my tumbs alot( from cheerleading yet again lol)and i have to put my thumbs under the bar( i can't wrap around them as to grip)i have read this effects somthing or other and doesn't make u as strong or get stronger...any feedback?
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/26, 08:08 PM
For some this technique works and they perfer it to wrapping the thumbs around. Its more a matter of getting used to the grip. I did that grip for a few years but went back to a full grip. I like the full grip better for myself because I feel that I have more control of the bar. BUT THATS JUST ME.
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May the lift be with you.
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