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2005/01/22, 02:14 PM
alright I started an friendly arguement the other day at my gym between the 2 personal trainers.. The argument was about how far you should come down while doing chest exercises. One trainer says your arms should come down no farther then 90 degrees the other says you should come down as far as you can.... both of them are not really in to great of shape .. (im in better shape then both of them lol)... me personally i dont go farther then 90 degrees but then again my chest is one area i always have trouble developing....just wondering which way you all prefer...thanks
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2005/01/22, 03:01 PM
till the bar touches your chest...LOL
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2005/01/22, 03:06 PM
hmmmm I have had this arguement too, and I say let the bar touch your chest then press. Just don't bounce. To me thats full range.......stoping with arms at 90....to me seems like it would take away alot from the range of motion. IF you wanan keep constant tension on the chest, then stop about inch off the chest.
Thing is I see people do this, however as weight gets higher, they stop higher and higher.
Like they warm up with 135....and touch their chest......they get to 185, they stop few inchs off chest, over 200 there arms are barly past at 90 degrees, ands it looks more like a partial.
my thing is, ever powerlifter touchs their chest, most body builders touch their chest or come within one inch of chest........it seems to work for them.....
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My drinking squad, has a cheerleading problem!!
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2005/01/22, 03:08 PM
same with squats.....any dumbass can sqats 300lbs movig the bar 45 degrees.......but full range( 90) is where I think you get the most out of it!
most who do these partials or whatever, let the ego get in the way
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My drinking squad, has a cheerleading problem!!
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2005/01/22, 03:10 PM
actually there's a great test to perform on yourself to determine your individual range of motion in the shoulder girdle.
lay down on an exercise ball and set yourself up like you were going to perform a dumbbell push, only don't hold weights. now allow gravity to take your arms down as far as they can until you feel yourself supporting them (shoulder contracts to not allow further r.o.m.). it may take a few tries to get the feel of it, but atleast it will be individualized to your unique range of motion. what gym do you go to? is it a chain like 24 hour fitness or ballys?
side note: i once had a football coach that literally taught us to "lift until it pops." more genious logic from the trenches!
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2005/01/22, 03:18 PM
but if its a flexability issue, you can "teach" your self to go that low.....I had trouble with parallel squats......when I got flexabile in my hips i can do them easly now.
and if its the shoulders that the problem, a closer grip on bench will devert the "pressure" off the shoulder would it not?
be aware of "trainers" just cause they read a book, and have a piece of paper....don't mean shit....hell half aren't even certified
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My drinking squad, has a cheerleading problem!!
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2005/01/22, 03:26 PM
amen to the "gym-rat, glorified-rep-counting, weekend warrior-certified trainers that know less than you. if you've been on this site for awhile, then you know more than those guys/gals.
as for the flexibility issue in the shoulder girdle. there's not much being accomplished training effect wise for increasing flexibility during a bench press. if you are going further than your current level of flexibility, you are increasing the pressure placed on the anterior portion of the joint capsule. only through corrective stretching (or other methods) can this be accomplished since the muscles are now hypertonic/facilitated.
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2005/01/22, 04:06 PM
sorry...always trying to educate at the highest levels possible.
hypertonicity/facilitation is basically when a muscle becomes chronically shortened for a myriad of reasons and this new length becomes the position of strength for the body. In other words, this is now where your posture begins and ends.
anterior: front area of the body ie: anterior deltoids. or another way to put it is "the muscle anterior to the mid-line."
as for my position on these "personal trainers," i personally feel that it is their duty to become experts in their particular area (group training/athletes/general/etc). It is not your responsibility to know whether or not your trainer is educated enough to NOT hurt you, it is theirs. Yet you see so many of these genius' handing out exercise programs to people with serious and function threatening issues. sorry, i get worked up a bit when it comes to these people simply because they can know enough to hurt someone, but it takes alot of education as well as experience to know enough to help. they may not be the one that actually helps, but if they guide a client to someone who can, then they've done their job. this is done through assessments, questionares, observation, experience, etc.
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2005/01/22, 04:13 PM
and i worded my first statement wrong...damn yahoo messenger always diverts my full attention! i'm meant to say "amen to that andrew. don't trust the blah blah blah..." you get the point. i didn't mean to make it sound like you guys don't know anything. on the contrary, this site has some of the most educated lifter compared to any other site i've been to or posted on. the open-mindedness is also much higher here (with the exception for milk and suppliments :) ) and people seem to take a genuine interest in learning more about health and vitality, not just what new drug is out that claims to slash 3000 pounds in just 6 seconds!
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2005/01/22, 04:24 PM
ok...i see your point...and i like it! i'm just really hard on trainers.
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2005/01/22, 06:36 PM
i go to a community center, it used to be a ymca i think?... anyways im just there till i go back to college in march.. i will say one thing tho.. the other day i decieded to take the one trainers advice that tells me to go all the way down. i was doing inclince db presses.. and im still sore today (2 days later) .. and i normally dont get sore in my chest. so im probally going to start going all the way down for alittle and see how it goes... at least it will shock the muscles a little. and andrew i know exactly what you mean about when the weights get heavier you see people doing these paritial reps.. im not that way.. i go down to the same spot no matter how much it is.. if i cant get to that "spot" then the weight is to much
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2005/01/22, 08:50 PM
terminator are you from england? lol
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2005/01/22, 08:54 PM
I personally am an advocate of FROM. I see these guys putting alot of weight on the bar and lowering it a couple inches! Take a look at their chests....see anything interesting? No chest developement. I learned early on, I touch the bar to my chest on both flat benches and inclines.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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