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Group: Experienced Exercise

No improvement

ecle5c Posts: 1,312 Joined: 2003/07/10	2005/03/16, 02:22 PM Sorry to post this in another forum, but I didn't get any response in the last one. I have been lifting on average 3-5 days a week for the last year. All my lifts have greatly increased (especially in the last 3 months) except flat bench press. Deadlift up 150, squat up 100, incline bench up 50. Bench up barely 25lbs. I can close grip bench almost as much as regular bench. Also when I do i really feel it in my shoulders(almost too much). Any suggestions here?
WagBoy Posts: 43 Joined: 2005/01/05	2005/03/16, 03:53 PM umm try doing it once a week, or if you already are take a week off of it then try again your muscles may just need more rest time to recover.
kakaroto Posts: 893 Joined: 2002/05/09	2005/03/16, 04:08 PM whats is the problem? where do you want us to help?
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/03/16, 08:11 PM Some people just aren't good at certain lifts, so keep that in mind. For instance, long armed and legged people tend to have trouble with dls and benching. Somtimes squats. I'd say workout at most 4 days a week. Concentrate on things that improve the bench, and the axhilaries that go with it. Dont' worry about , kick back and flys; the look pretty excercises. SOncentrate on making the chest,back shoulder, tris work as a single unit. With that said look at the west side template in the powerlifting section.......good stuff there. -------------- \" The only true eye, is your minds eye\"- plato
timmstar Posts: 426 Joined: 2003/12/08	2005/03/17, 04:17 AM could be a mental thing, putting pressure on yourself to gain that weight, or alternativly u could just be better at other lifts then that one like ba said, but hows your routine like what day you bench do you doe xercises before it? hows your recovery, if your still making gains u should be happy
ecle5c Posts: 1,312 Joined: 2003/07/10	2005/03/17, 10:31 PM When I am benching it feels like I am using my shoulders a whole lot instead of my chest. I can close grip press almost as much as regular bench. Something just doesn't seem right there to me. My qustions is about the shoulders feeling it more, and any suggestions as to possibly jump it up?
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/03/17, 10:56 PM Most probably your shoulders are weaker than your chest, thus feeling more of the brunt of the work. Shoulders are heavily involved in chest work anyway. Start to work your shoulders hard on shoulder day, whenever you do them. Use heavy weights, do good compound exercises. Increasing shoulder strength will allow you to focus more on your chest work when benching. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
ecle5c Posts: 1,312 Joined: 2003/07/10	2005/03/18, 12:42 PM I usually do dumbbell presses, military presses and either front or side lateral raises and then rear delt work. Any suggestions on what else I could do shoulder wise? Sometimes I finish by doing arnold presses until failure.
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/03/18, 12:45 PM To tell you the truth I would not worry as much with the front, and side raises right now. Do BB presses and DB ones and do upright rows. Maybe every other shoulder work out do laterals. They are mostly a finishing exercise and not a mass building one. Right now you need to train for bench press not cut shoulders. -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
asimmer Posts: 8,201 Joined: 2003/01/07	2005/03/18, 01:02 PM What angle are you pressing the bar at and where does it end up in the bottom position - it should be just at or below your nipples when you come down and then press up and arc just slightly towards your feet - I have found that I get a much better squeeze in my pecs when i think about presing slightly towards my feet. -------------- GYPO (JK)
ecle5c Posts: 1,312 Joined: 2003/07/10	2005/03/18, 04:21 PM I think that I'm going to try to focus a little more on good form and shoulders then. Thanks everyone for your help, thats why this site rocks!
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/03/18, 06:39 PM Yep, concentrate on compound, heavy shoulder work. Forget all the bodybuilding moves for now. You will build the entire shoulder girdle, and better yet strengthen it. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
ecle5c Posts: 1,312 Joined: 2003/07/10	2005/03/18, 11:44 PM What constitutes a "compound" shoulder excercise? Also what else can I do besides military press, db press, and arnold press? One more ? when doing military press you are supposed to bring the bar in front of you, but I ALWAYS see people going behind their necks. What does that do(or not do) for you?
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/03/18, 11:56 PM Those are all you need. Then you can do power partials, where you would set the spotter bars in a power rack or seated press and do partial reps. Load up weight you can't normally do, as you have the pins for spotters, and do partials. Start one time with the pins say ear high, the next time you may start chin high, etc., but use heavy weight. I do not recommend behind the neck presses.....that is asking for an injury. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com