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2005/09/15, 08:09 PM
Hey all,
I have a couple of questions about form...
One: For bench pressing (I guess this applies to all of the varieties) They always say to press your back into the bench, but what part of the back is it? One time it sounds like it's the lower back, and another like its your shoulder blades. Or is it both at once? Like pressing your shoulderblades together and pressing the lower back into the bench?
Two: What is the thumb thing for/about? I mean, what is the purpose of having the thumb on top of the bar as opposed to around it? And do you do this for everything, curls, presses, whatever?
There are others, but I can't think of them right now...This is where a real gym with living people to watch would be handy!
Thanks,
Jim
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2005/09/16, 05:39 PM
Upper Back. Lower back can be debated. My lower back is almost never in contact with the bench, maybe for a one week rotation in a 4 week micro cycle. But then, I lift with powerlifting form....For raw strength...
Your shoulders should be back and tight, suck them in, dont let them travel forward. If you do this, not only are you losing power, but you are setting yourself up for a shoulder injury.
And what do you mean keep the thumb on top? I hope your not refering to a false grip, and if you are, please, wrap your thumb around the bar. A false grip is bad technique, and worse, its dangerous.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/16, 07:32 PM
Well, I guess the thumb thing is just for barbell curls, and dumbell curls, still don't know why though.
here's another one though, when your doing dumbell presses, and you start with the dumbells horizontal like a barbell, at the top of your push should they still be horizontal, or rotated vertical? Hope that makes sense. The same applies to the dumbell curls, do you rotate them at the top so the palm is up?
I am also having a problem with incline barbell press, I can't get the bar off of the rack without hurting my shoulder, is this normal? If I make the weight light enough to get off the rack, then I can do way too many reps. For now I've switched to incline dumbell presses until I figure it out. I think my bench is probably just lousy and the bar is too far behind my head.
Thanks,
Jim
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2005/09/17, 01:33 AM
in order to increase your benching weight you should do shoulder press and tricep curls ect.. dont just do benching and expect to steadily increase the weight work out the things around it also to help you especially your shoulder so that they wont hurt and also you might need someone to just help you lift the bar off the rack becaus you are at an odd angle once they help get it off u should be able to handle it
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2005/09/17, 07:37 AM
the palms question:
-Bench Press(w/ dumbells)- I would try to stay away from rotating the hands at all during the bench press. Doing so puts alot of un-needed stress on the shoulders.
-Bicep Curls- Here I would say Yes. Rotating your wrists so that they are up at the top of the curl will optimize the bicep workout.
Incline Bench: If you dont have anyone to spot you then you would be best advised to stick to dumbells, at least for awhile. Later on as you grow stronger you may be able to go back to the barbell. But as for now, stick to dumbells and do alot of shoulder(millitary press) and upper back work so that there isn't so much stress for the next time you go to unrack weight on the Incline.
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