Elbows = key to mass

[Voland]

Have you realized that when you go heavy on the bench you tend to drive you elbows forward, to the side, like a powerlifter bench? wrong.
same happens when you do lat pulldowns or pullups, when the set gets heavier you drive you elbows forward. Wrong.
In the curls, when it gets heavy you drive your elbows out, i've seen this countless times on hammer curls. Wrong.

they key is keeping the elbow positioning. Today i did back and i the pulldowns i focused on keeping the elbows out and perpendicular to the torso. Got a greater pump in the lats and over upper and middle back.

same for chest, elbows out.

for curls, elbows in.
want mass? elbows are the key.

[WOOO]

hmmm

I would say hands are the key... if you can't hold the weight it doesn't matter where you put your elbows... 

[johnnynoname]

Have you realized that when you go heavy on the bench you tend to drive you elbows forward, to the side, like a powerlifter bench? wrong.
same happens when you do lat pulldowns or pullups, when the set gets heavier you drive you elbows forward. Wrong.
In the curls, when it gets heavy you drive your elbows out, i've seen this countless times on hammer curls. Wrong.

they key is keeping the elbow positioning. Today i did back and i the pulldowns i focused on keeping the elbows out and perpendicular to the torso. Got a greater pump in the lats and over upper and middle back.

same for chest, elbows out.

for curls, elbows in.
want mass? elbows are the key.

you know you don't have to always press the "new topic" button, right?


(/TrollFed)

[Voland]

you know you don't have to always press the "new topic" button, right?


(/TrollFed)

You mom told me i could. 

[Brocty]

Key is to get a nice arch in the back, pop the chest out and keep them elbows tight.  Elbows out flat back too much damn shoulders

[johnnynoname]

You mom told me i could. 

my mom is dead.....


                             ,,,,,,,,,,,,to me

[dr.chimps]

Lecturing like Coach gets real old, fast.

[Voland]

Lecturing like Coach gets real old, fast.

You curse will be lack of mass. 

[wes]

Thanks for sharing.

[DroppingPlates]

Spot on! New Charles Glass in the making 

[Voland]

Spot on! New Charles Glass in the making 

charly learnt everything from me, except that beggar haircut. 

[Voland]

Thanks for sharing.

Yet in your next back session you will keep the elbows out.

[Coach is Back!]

You should rename this thread "The key to injury".

[diamondcut]

elbows out is a quick way to tear a pec on the flat bench


the only way i like to do flat bench is with elbows in, dave tate style
i actually feel thats the best for my chest as well, maybe due to my physiological bone structure and kinetics


elbows flared out i feel puts too much strain on the delt and pec tie in...

[BigCyp]

You should rename this thread 'how to be a c u n t' since i'm sure you would have some insight

[DroppingPlates]

elbows out is a quick way to tear a pec on the flat bench


the only way i like to do flat bench is with elbows in, dave tate style
i actually feel thats the best for my chest as well, maybe due to my physiological bone structure and kinetics


elbows flared out i feel puts too much strain on the delt and pec tie in...

I agree, lowering your elbows on nipple height (no homo that is) lowers the stress on the front delts. I see many people doing machine chest presses with a low seat. For most equipment brands is best to adjust the seat as high as possible.
BTW, bench presses are delt destroyers in the wrong way. Most machines also suck, esp the ones without an unilateral option.

[wes]

On any type of rowing exercise,it is much better to attempt to push the elbows back,as opposed to just pulling the weight up.........on pulldowns,attempt to pull with the elbows first........kind of pushing them downward instead of yanking with the hands and biceps.

Of course a bit of "controlled cheating" is always acceptable when going heavy.

As far as curls go,if I`m doing seated db curls with the 60`s or 70`s which is very heavy for me,I highly doubt if I`m gonna` try to keep my elbows pinned to my sides................... ......I find lighter weight on curls much more productive anyway. 

[aesthetics]

elbows flared on bench with wide grip absolutely kills the pecs. great way to get an injury though

[wes]

elbows flared on bench with wide grip absolutely kills the pecs. great way to get an injury though

10-12 reps build better pecs on benching.......other than that,it`s just an ego booster and a shoulder injury waiting to happen unless you have a natural propensity to be a great bencher and you respond well to the exercise.

[aesthetics]

i think going heavy for upper body compound exercises works best and for lower body 10+ reps is the best

[Dr Dutch]

I adore dumbbell presses, especially low incline. It's all a pec needs..

[DroppingPlates]

I adore dumbbell presses, especially low incline. It's all a pec needs..

X2
Add some declines (higher fiber recruitment) and you have your bread & butter for the chest.

[purenaturalstrength]

the key to mass =

TESTOSTERONA: THE HEART

TRENBOLONA: THE COCK

HGH: THE BRAIN


insulina masterona equipona anadrola propioneta

[DroppingPlates]

^- GH15 (small)nut hugger right there

[purenaturalstrength]

^- GH15 (small)nut hugger right there

i like gh15 because when he says someone is not natural it is scientific fact