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I was just wondering about whether everyone thought that when doing the bench press (bar bell) you always needed to go all the way down to your chest.
I find that my shoulders fatigue quickly when I do this and I miss out on working the chest at higher weights as my shoulders are tired.
I've also been warned about hyper-extending the rotator cuffs/shoulders- my personal trainer reckons that you get most of the benefit if you bring the bar down to 2 inches above your chest without the extra strain on your shoulders, still working the chest.
Anyone help me on this one, share your experiences?
Cheers
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Yes...
it sounds like your form is off...
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yes, bring it down all the way to your chest - in a slow and controlled manner.
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That's interesting because my personal trainer that gave me this info is Charles Clairmonte (3 times Mr Universe 1988-90) and I reckon he would spot if my form was off, seems like there's conflicting information on the subject ???
I think form aside it's common sense that your shoulders will come into play more than your chest a lot more at the lowest part of the repetition, as your whole chest is stretched back. Maybe it's cos my arms are too long!! Maybe you get most of the benefit to your chest even if you don't bring it all the way to your chest?
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I'm just telling you what I do...physics tells us that the amount of work we do is directly proportional to the resistance and distance of the bar moved. So if you want the most stress on your upper body, go all the way to the chest. Do it in a slow, controlled manner and you should not have any problems.
Also, Charles Clairmonte had an amazing physique at the 93 Olympia. I thought he was screwed on his placing.
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Cool, I'll try and go for more depth- I can do it ok up to 70kg, it's just with 75kg-80kg that I struggle with shoulder fatigue. (or whatever it is) Perhaps if I practice it more I'll start doing it better. I agree the full action will have more benefits! It is the way you're supposed to do it I know.
I heard about that with Charlie in 1993- he won 4 grand prix's that year as well! He deserved to finish higher- he was saying that with a lot of these events you pick your top 4 and your bottom 4 from the first showing and it's very hard to decide the people in the middle (like who's 12th and 13th!)- he was judging in a competition last week and had issues with this- he had barely anytime to decide. Maybe this had something to do with it!
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I agree the full action will have more benefits!
Not really; this is by the book stuff that most follow without questioning.
Several reasons to continue what you've found more effective:
-You're focusing on the sweet spot of the movement that hits the muscle better. Every exercise has it, should be focused on. Generally the sweet spot is not at the beginning or end of the movement. Cheats and partials, techniques that often expedite development and exaggerate beneficial stress on the muscle rather than the connective tissues, follow along the same lines of theory based on mid-ROM emphasis where the muscle has better mechanical advantage. At the end and beginning of ROM the muscle is in a weak position in relation to the stress shifted to the connective tissues. It's no accident that many pros don't use particularly strict form-they're shifting the stress away from the beginning and end points of ROM.
-In each exercise there are one or more areas of the ROM that exaggerate the negative stress on joints and ligaments while having minimal beneficial effects on the tissue-the exact opposite of what you want. In your case the bottom of the BP ROM; you've already noticed this in mentioning that including this is not effective for your chest. While it's possible that your form may be to blame, the more reasonable assumption is that your body's telling you something useful that shouldn't be ignored. For others, the same applies to dips and for most, the bottom of preacher curls & squats, which should be avoided.
-Constant tension-you're likely making fuller use of it by stopping short.
Try going all the way down but if you find the same effects-too much shoulder, too much potential strain on the joints, do not continue. Rather, continue with what works, baby.
Also try partial and full range ROM with DBs as well.
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Not really; this is by the book stuff that most follow without questioning.
Several reasons to continue what you've found more effective:
-You're focusing on the sweet spot of the movement that hits the muscle better. Every exercise has it, should be focused on. Generally the sweet spot is not at the beginning or end of the movement. Cheats and partials, techniques that often expedite development and exaggerate beneficial stress on the muscle rather than the connective tissues, follow along the same lines of theory based on mid-ROM emphasis where the muscle has better mechanical advantage. At the end and beginning of ROM the muscle is in a weak position in relation to the stress shifted to the connective tissues.
-In each exercise there are one or more areas of the ROM that exaggerate the negative stress on joints and ligaments while having minimal beneficial effects on the tissue-the exact opposite of what you want. In your case the bottom of the BP ROM; you've already noticed this in mentioning that including this is not effective for your chest. While it's possible that your form may be to blame, the more reasonable assumption is that your body's telling you something useful that shouldn't be ignored. For others, the same applies to dips and for most, the bottom of preacher curls & squats, which should be avoided.
-Constant tension-you're likely making fuller use of it by stopping short.
Try going all the way down but if you find the same effects-too much shoulder, too much potential strain on the joints, do not continue. Rather, continue with what works, baby.
Try partial and full range ROM with DBs as well.
Thanks for your help! I do find that I'm not really working the chest at the lowest point, so maybe I'll try a bit more depth and see how the pain goes. I agree with you on dips - I find that if I go too low there is real strain and pain on my shoulder- not a healthy pain either. My trainer tells me again that you don't always need to go all the way to the bottom on dips as it can hyper-extend and cause injury, esp on the weak rotator cuffs.
Cheers again, i'll see how I go and do what works for me- as long as I am getting increase in size to my muscles I must be doing something right! Plus I trust Charlie's wisdom.
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Cool, I'll try and go for more depth- I can do it ok up to 70kg, it's just with 75kg-80kg that I struggle with shoulder fatigue. (or whatever it is) Perhaps if I practice it more I'll start doing it better. I agree the full action will have more benefits! It is the way you're supposed to do it I know.
I heard about that with Charlie in 1993- he won 4 grand prix's that year as well! He deserved to finish higher- he was saying that with a lot of these events you pick your top 4 and your bottom 4 from the first showing and it's very hard to decide the people in the middle (like who's 12th and 13th!)- he was judging in a competition last week and had issues with this- he had barely anytime to decide. Maybe this had something to do with it!
Well, I believe that is a sign that your shoulders need to be strengthened.
Just look at Ronnie Coleman, Dorian Yates, Kevin Levrone...all benched to the chest in a very controlled manner.
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for some people,especially those with longer arms, where there becomes a point in this movement that allmost all of the stress is on the shoulder joints and can be painful. If it doesn't end up leading to injury...I say listen to your BODY and not the norm. IF you're using good form with your shoulders back, hands the proper width, etc. and the bar doesn't touch your chest...WHO CARES! with proper form my bar is still 3inches off my chest! If I end up going any deeper, my elbows start to move UNDER my body instead of straight down...sorry but that's just asking for trouble imho.
and as some have stated before, if your shoulders are cutting out before your chest is, it's time to hit them hard and heavy to bring them up with your chest training!
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Well, I believe that is a sign that your shoulders need to be strengthened.
Just look at Ronnie Coleman, Dorian Yates, Kevin Levrone...all benched to the chest in a very controlled manner.
Not good advice, as it makes assumptions & generalizes. Some, like Bob Chick, have naturally bad shoulders; no amount of strengthening will help. In fact, it would be counter-productive as work's being directed into areas that are structurally weak. Nothing to do with development. Some/many are not destined to do conventional BB benches and should use variations like he is and/or DBs/cables/machines.
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just like if you're tri's are lagging...focusing on shoulders to help bring them up to full benefit FOR the purpose of benching can be done. BUT then again like you stated pumpster, what's good for the goose isn't always good for the gander.
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BUT then again like you stated pumpster, what's good for the goose isn't always good for the gander.
Ask Bob Chick about doing BB benches. I haven't done them in 20 years.
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Also try partial and full range ROM with DBs as well.
It's strange as I don't have the same problem with DBs- I can get good depth on these with decent weights and don't have the same strain on the shoulders. Must be a physiological thing!
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if you bench properly with a smooth arch and your shoulders blades back you will not be in a position for injury...
it's odd how someone who benches next to nothing and is getting trained by a top caliber bodybuilder would come to this board for benching advice.
good luck...
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It's strange as I don't have the same problem with DBs- I can get good depth on these with decent weights and don't have the same strain on the shoulders. Must be a physiological thing!
That's why you should use them if they work for you-it's not psychological. BBs create a fixed motion that can be hell on the shoulders; DBs allow for a flexible ROM, just as cables and some machines can.
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Spoken like someone lacking perspectives, making assumptions about what the problem is. Some of us just have naturally bad shoulders; no amount of strenghtening will help. In fact, it's counter-productive as you're directing work onto areas that are structurally weak. Nothing to do with development. Some/many are not destined to do conventional BB benches and should use variations like he is and/or DBs/cables/machines.
I'm sorry you have poor genetics/bad stucture
"everybody wanna be a bodybuilder, but don't nobody want to bench press"
The bottom line is, I don't buy the bullshit that people can't bench all the way down, it's a cop out just to use more weight/inflate ego.
Sitting in your chair right now, pull your arm/elbow back with your hand parallel to your chest and it should be pain free. If it isn't you should probably be seeing a doctor about some sort of injury.
Lower the weight and go all the way to the chest. I have nothing more to say on this matter.
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It's strange as I don't have the same problem with DBs- I can get good depth on these with decent weights and don't have the same strain on the shoulders. Must be a physiological thing!
Your form is off...i promise you.
i have never seen someone have problems if they benched correctly. 90% of the population has no idea how to bench press.
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Can't agree with form as the main problem necessarily. Lowering heavy weight via a rigid metal bar is not a natural movement that can be hell on the hands and shoulders. Exactly why alternatives to the BB like the E-Z curl bar, exist.
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i'm with overload..find a coach or a seasoned powerlifter like i did and have them help you and check you out! form is key when moving heavier weights and getting stronger without any issues with injuries, etc.
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You guys are only considering one possibility, based on your own experiences.
That's aside from the fact that the ROM that works the muscle the best is the important thing, not what the books says about full ROM.
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if you bench properly with a smooth arch and your shoulders blades back you will not be in a position for injury...
it's odd how someone who benches next to nothing and is getting trained by a top caliber bodybuilder would come to this board for benching advice.
good luck...
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I've only been training for 1 year, and when I started I weighed 137 pounds and am 6 foot tall.
the only reason I asked was that other people I spoke to said you should go all the way to the chest, and wanted to get a second opinion other than Charlie's.
but sorry to bother you Overload!
I'm guessing that as the weight increases I will start to have less problem with depth- however I think that as i am tall/long-armed/long-legged that it does have an effect on things- not an excuse, just that it will be different.
And I totally agree that the area I feel the chest burn is the middle range, not the end/beginning range- I will work my shoulders properly another day, not too fussed about working it on chest day, regardless of what is "by the book"
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i'm with overload..find a coach or a seasoned powerlifter like i did and have them help you and check you out! form is key when moving heavier weights and getting stronger without any issues with injuries, etc.
Exaclty...
i have trained so many beginners it's retarded...they all bitch about flat bench until i showed them a proper bench press setup. a few weeks later they were hitting personal bests with no pain.
pumpster - i agree with your advice for the most part but it's impossible to be sure without seeing this guy bench. same goes for my advice.
i have never had a shoulder injury and i handle pretty heavy weights. there is no book, there is a proper way to bench press but that is a matter of opinion i guess.
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i've had two shoulder fuckups so far..and have had to nit pick my shit til i'm blue in the face to tweak out the problems. I stated that i'd use proper form and let the body do the rest...if it stops short of touching the chest then that's where it will stop...if you use the right form, it's almost like wearing a shirt and your chest will stop expanding and your arms won't go down anymore. Like you always suggest pumpster...go with what works for you. You don't HAVE TO touch the chest..some people just physically can't.
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I've only been training for 1 year, and when I started I weighed 137 pounds and am 6 foot tall.
the only reason I asked was that other people I spoke to said you should go all the way to the chest, and wanted to get a second opinion other than Charlie's.
but sorry to bother you Overload!
I'm guessing that as the weight increases I will start to have less problem with depth- however I think that as i am tall/long-armed/long-legged that it does have an effect on things- not an excuse, just that it will be different.
And I totally agree that the area I feel the chest burn is the middle range, not the end/beginning range- I will work my shoulders properly another day, not too fussed about working it on chest day, regardless of what is "by the book"
it's no problem
my point is i've never seen anyone have problems when they benched correctly and didn't use too much weight.
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there's no rule that says you have to go all the way to your chest so do whatever feels comfortable but stop making this "too tall" excuse, you're only 6 feet tall that's average height for an American male, i've always benched all the way down because that's what works for me.
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bro you just stated that you have longer arms..some people that have longer arms CAN'T TOUCH THEIR CHEST with the bar when benching PROPERLY...
don't sweat the small stuff...main thing to pick up from this thread is to find out *with some proper instruction* what kinda benching setup works best for YOUR body and training needs and just go with it baby! if it all worked the same for everyone...we'd all be looking at badass as sarcasm and alexx!
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i've had two shoulder fuckups so far..and have had to nit pick my shit til i'm blue in the face to tweak out the problems. I stated that i'd use proper form and let the body do the rest...if it stops short of touching the chest then that's where it will stop...if you use the right form, it's almost like wearing a shirt and your chest will stop expanding and your arms won't go down anymore. Like you always suggest pumpster...go with what works for you. You don't HAVE TO touch the chest..some people just physically can't.
You're on the same path i was, and i know you're using a lot of weight. Consider for the future alternatives like just using DBs, partial ROMs, moderate reps-never lower than 7-8, max. 1 minute rests between sets, adequate warmups, etc. to reduce this from happening again, otherwise it will.
A person's height is not necessarily the reason some have shoulder problems, it's just the complicated mechanics of some shoulders, the rigidities of a straight bar and the motion itself, for some.
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there's no rule that says you have to go all the way to your chest so do whatever feels comfortable but stop making this "too tall" excuse, you're only 6 feet tall that's average height for an American male, i've always benched all the way down because that's what works for me.
Not making any excuses anywhere, never said my height was the reason- rather long arms, I can't help it if my shoulders experience pain at the lowest point with weight. I do have unusually long arms, think this might be the issue. Even when I try without any weight putting it all the way to the bottom I feel stretch in my shoulders, and that's without weight- nothing to do with technique or lack of strength.
Anyways, don't want to injure myself so will do what works for me.
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i also think i have somewhat long arms, but that doesnt seems to affect so much...
I think my major problem are my shoulders too (i mean, on bench press). They tend to give up much sooner than the chest or triceps.
I go all the way down, but i dont lock out anymore. I was always with pain in my elbows and even wrists, and after i stoped to lock out on the bench, all my pain dissapeared and my bench started to increase
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best advice i could give you people with shoulder issues..do nothing but compound shoulder movements instead of hte laterals, etc....maybe just focus on the seated overhead presses or power clean and presses and train them like you would your benching...
best exercise for shoulders that will play a big role in your benching is the seated overhead press imho...i'd train it for reps of 12,8,6, and even 4 to really get some power but still help with the fatigue issues! before you know it you'll have some big ass shoulders to go with those d cups! :D
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I'm just telling you what I do...physics tells us that the amount of work we do is directly proportional to the resistance and distance of the bar moved. So if you want the most stress on your upper body, go all the way to the chest. Do it in a slow, controlled manner and you should not have any problems.
The bottom line is, I don't buy the bullshit that people can't bench all the way down, it's a cop out just to use more weight/inflate ego.
Sitting in your chair right now, pull your arm/elbow back with your hand parallel to your chest and it should be pain free. If it isn't you should probably be seeing a doctor about some sort of injury.
What arrogance from "pobrecito"; the guy's training with someone physically standing there who i'm quite sure is far more experienced & knowledgeable yet this twit sits behind a keyboard informing him that he and the trainer don't understand good form. *Classic* internet misinformation.
best advice i could give you people with shoulder issues..do nothing but compound shoulder movements instead of hte laterals, etc....
Case by case, no generalizations. Compounds like benches and press behind neck are some of the worst, as are isolations like laterals. On the other hand, isolations like DB/pulley flys can be very very easy on the shoulders and work better for size than benches.
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What arrogance from "pobrecito"; the guy's training with someone physically standing there who i'm quite sure is far more experienced & knowledgeable yet this twit sits behind a keyboard informing him that he and the trainer don't understand good form. *Classic* internet misinformation.
Case by case, no generalizations. Compounds like benches and press behind neck are some of the worst, as are isolations like laterals. On the other hand, isolations like DB/pulley flys can be very very easy on the shoulders and work better for size than benches.
Absolutely agree Pumpster, it's not black and white and you can't just generalise and dimiss people's approaches/techniques- I'm sure Charlie knows what he's talking about, more than pobrecito at any rate http://www.musclememory.com/show.php?a=Clairmonte,+Charles
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Jonboy
do you flare your elbows out when you bench? or do you tuck them in and bring the bar down to below your nipples?
i train a power lifter who is 6'4" and has monkey arms...not one problem yet getting him to bench correctly.
try widening your grip...or just keep trying to work around the flat BB bench. i have yet to meet someone who couldn't use full ROM on a flat bench but whatever.
good luck...
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If youve been training for a long time you should know your body and how it responds to various movements and what works at building the muscle. Ive known guys that are just starting out and they cant feel the flexation of their muscles. If you can fell the movement and the overload in your muscle and using proper form than maybe touching the bar to the chest is not necessary. At six foot I come close but never touch the bar to my chest and I have great size and thickness at 24yrs of age. People who are shorter can and probably should touch the bar to the chest. It all depends on your range of motion you can only develp this aspect to a certain extent.
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bro you just stated that you have longer arms..some people that have longer arms CAN'T TOUCH THEIR CHEST with the bar when benching PROPERLY...
don't sweat the small stuff...main thing to pick up from this thread is to find out *with some proper instruction* what kinda benching setup works best for YOUR body and training needs and just go with it baby! if it all worked the same for everyone...we'd all be looking at badass as sarcasm and alexx!
this coming from a clown who's been babying himself on the Smith Machine for years and couldn't lift a free weight barbell to save his life.
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Hey i found that when i BB bench it wasnt very comftorble for me, so i switched to Db's. I now bench more than i did with a barbell and its no longer uncomftorble.
davie
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Jonboy
do you flare your elbows out when you bench? or do you tuck them in and bring the bar down to below your nipples?
i train a power lifter who is 6'4" and has monkey arms...not one problem yet getting him to bench correctly.
try widening your grip...or just keep trying to work around the flat BB bench. i have yet to meet someone who couldn't use full ROM on a flat bench but whatever.
good luck...
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I already use a wide grip and do keep them locked- as I say i can get it down to my chest on lower-middle weights but I feel the strain/pain on my shoulders at the higher weights, which is why I don't bring it all the way down to over-extend/pull the rotator cuff, as advised by my trainer.
I'm happy to use DBs to get the full depth, and hit the meat of the muscle (the chest) on BB by not bringing it the whole way down, hence avoiding injury/over fatigueing.
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yes, bring it down all the way to your chest - in a slow and controlled manner.
word
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Also with Db's at the top of each rep i bring DB's in together to touch, at this point its easier to squeeze muscles. You cant do that with BB.
davie
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JonBoy, are you lowing the BB to your lower chest (nipples), middle or upper chest?
Also, as you press the bar up, are you simultaeniously rotating the arm upwards, as if you're doing a front shoulder raise type movement? That may be why your shoulder is doing alot of the work. You could try keeping the bar in a straight line up and down and lowering it to your nipples, so the focus is the furthest away from your shoulders you can get.
Not expert advice, just trying to help.
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this coming from a clown who's been babying himself on the Smith Machine for years and couldn't lift a free weight barbell to save his life.
Well, at least his mommy didn't write a long letter to Ron about her internet-addicted and suicidal son who pretends he is some roided up monster when in real life he actually is 14 and weighs 120 pounds soaking wet.
Dude, this board is not for trolling, so get the fukc off. BTW, how are you handling your parents' divorce now? :P
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Half rep bench presses aren't going to do shit for your chest. You might as well be doing tricep extensions.
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Half rep bench presses aren't going to do shit for your chest. You might as well be doing tricep extensions.
absolutely...
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Half rep bench presses aren't going to do shit for your chest. You might as well be doing tricep extensions.
-Who mentioned 1/2 reps other than you? Congrats on yet another misinterpretation! ;)
-Partials can help development big time; never heard of box squats? Blanket statements like yours make you look like a beginner.
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yeah partials never work...just ask the top powerlifters how little they do for them.. ::)
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yeah partials never work...just ask the top powerlifters how little they do for them..
hahahahahahaahahahahahaah
You have to love some of the expert "advice" online.. ;D
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Partials and lockouts are different...IMO.
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-Who mentioned 1/2 reps other than you? Congrats on yet another misinterpretation! ;)
-Partials can help development big time; never heard of box squats? Blanket statements like yours make you look like a beginner.
Ok "Pumpster" hahahahahahaha oh brother what a name. ::) I bet you are the type of "guy" who walks into a gym wearing assless chaps, suspenders, sunglasses, and a Judas Priest tanktop, then proceeds to bang out some half reps with 225 lb on the bench press as you flex your pecs for the local musclebear contingent, hahahahahahaha, gayer than baseball.
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Ok "Pumpster" hahahahahahaha oh brother what a name. I bet you are the type of "guy" who walks into a gym wearing assless chaps, suspenders, sunglasses, and a Judas Priest tanktop, then proceeds to bang out some half reps with 225 lb on the bench press as you flex your pecs for the local musclebear contingent, hahahahahahaha, gayer than baseball.
Bottom line, you don't know shit, stick to the Y board. hahahaahahahahahaahah
Now, back under that rock..
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-Who mentioned 1/2 reps other than you? Congrats on yet another misinterpretation! ;)
-Partials can help development big time; never heard of box squats? Blanket statements like yours make you look like a beginner.
i think his point was that they will do more for the shoulders and triceps than the chest....
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i think his point was that they will do more for the shoulders and triceps than the chest....
The guy who started the thread said the full reps are doing that.
Do what works, in this case not full ROM.
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The guy who started the thread said the full reps are doing that.
Do what works, in this case not full ROM.
i agree in principle....
however, would you agree that then you would be doing an exercise called "partial bench presses" as opposed to "bench presses" which would assume a full ROM?
kinda like my take on "bench pressing" in a smith machine... i call it "Smith machine chest press"
bench pressing is defined by it's competitive mechanics like the clean or the deadlift... variations should use a variation on the name
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however, would you agree that then you would be doing an exercise called "partial bench presses" as opposed to "bench presses" which would assume a full ROM?
kinda like my take on "bench pressing" in a smith machine... i call it "Smith machine chest press"
bench pressing is defined by it's competitive mechanics like the clean or the deadlift... variations should use a variation on the name
No, for the following reasons:
1/ Partials are generally shorter portions of ROMS, which is not the same as removing a couple of inches of movement from the top or bottom of the ROM, which can increase effectiveness and reduce injury potential (as in avoinding the very bottom part of a preacher curl both to avoid tendon stress and to avoid the sticking point at the bottom that will prevent the weight from being lifted through the rest of the ROM). Removing a few inches of ROM is more similar to cheats done with reasonable form.
2/ I used to follow the book which calls for full ROMs & specific exercises ie benches. Nice waste of time if it's not as effective and/or injurious - find out what is felt in the muscle through trial & error.. Not what the book says..experiment with different ROMs, different angles, variations on an exercise involving cables, DBs or machines.
3/ Smith machine's a good example: for some exercises it might be more effective, for others it's not as good. Case by case, as in Yates using it instead of free weights for front squats.
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No, for the following reasons:
1/ Partials are generally shorter portions of ROMS, which is not the same as removing a couple of inches of movement from the top or bottom of the ROM, which can increase effectiveness and reduce injury potential (as in avoinding the very bottom part of a preacher curl both to avoid tendon stress and to avoid the sticking point that will prevent the weight from being lifted through the rest of the ROM).
what i was saying is that real bench presses use a full ROM... i don't care if you like a different ROM... fine... you are just doing partial bench presses... not bench presses
2/ I used to follow the book which calls for full ROMs & specific exercises ie benches. Nice waste of time - experiment, find out what is felt in the muscle.. Not what the book says..experiment with different ROMs, different angles, variations on an exercise involving cables, DBs or machines.
what book are you talking about?.... i have been lifting for over 15 years and have tried many things... that's not what i am talking about....
all i said was by definition a bench press entails a full ROM...
any other variation MIGHT BE BETTER/MORE COMFORTABLE/EASIER/HARDER... but it cannot be called bench pressing
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you are just doing partial bench presses... not bench presses
You're bogged down with doing the "real" version when in fact a lot of BBs wouldn't qualify. No one cares. They're not really partials though. Besides which, powerlifters find that improvement in shorter partials training increases their "official" full range ROMs.
all i said was by definition a bench press entails a full ROM...
any other variation MIGHT BE BETTER/MORE COMFORTABLE/EASIER/HARDER... but it cannot be called bench pressing
Again, fine. Are you BBing or powerlifting? Why so concerned with doing the "official" version? And if you are, it's still a variation of "bench press" if this matters.. ::)
Worrying about doing the "exact" version's more of a macho thing to grow out of. "I bench pressed 400 today"...
http://www.musclenet.com/partialreptraining.htm
http://www.muscleandfitness.com/training/68
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i am so right...
Wikipedia agrees with me
http://en.wikipedia.org/wiki/Bench_press#Execution (http://en.wikipedia.org/wiki/Bench_press#Execution)
(http://upload.wikimedia.org/wikipedia/commons/thumb/8/8c/Bench_press.gif/800px-Bench_press.gif)
Using a closed grip, (palms away from the face) the hands should be equally spaced and balanced shoulder-width on the bar. The forearms should be vertical (90°) to the ground with the elbows directly under the wrists. While keeping one's feet planted on the ground and gripping the barbell, inhale deeply, and slowly lift the bar off the rack and lower until it almost touches the sternum. After a one second pause, slowly but powerfully exhale while puposefully raising the weight back up away from the chest until the arms are once again fully extended. Never completely lock out your arms at the top of the exercise as this exerts undue pressure on the elbow joints and takes the focus away from developing the Pectoral Muscles. Concentrate on a slow and purposeful controlled up and down movement of the bar and avoid allowing the bar to drift towards your head or feet. Contrary to popular belief you do not need to lift a large amount of weight to develop a nice powerful-looking chest. It is far better to use a lighter, more controllable weight to execute 8-10 slow repititions with correct form than it is to perform 3-5 poorly executed repititions with too heavy a weightload. Generally, if you are having difficulty performing over 6-8 repetitions, or if you are having difficulty controlling the bar from wavering, then you are trying to lift too much weight. Conversely, if you can perform more than 12 repetitions with a given weight during a single set, then the weight is too light and it is time to add weight to the bar. It is strongly advised that you implement a spotter when starting out, or if lifting very heavy weight.
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1/ Wikipedia's useful but not the last word.
2/ WTF are you proving with "i'm so right"? hahahaahahahaahah Who cares what the strict defintion of benches is, that's not the gist of this thread!
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1/ Wikipedia's useful but not the last word.
2/ WTF are you proving with "i'm so right"? hahahaahahahaahah Who cares what the strict defintion of benches is, that's not the gist of this thread!
but it WAS the gist of my point...
c'mon grampa... admit that i was right about what i was pointing out.... then we can move on!! ;D
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And your point is that there's only one "official" version? No one cares, least of all the pros who don't follow your definition.
This thread, his experience & what others have said only confirms that you're the old guy here in your approach gramps. ;D
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This thread, his experience & what others have said only confirms that you're the old guy here in your approach gramps. ;D
hahahaha... kiss my wrinkly old ass!
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hahahaha... kiss my wrinkly old ass!
Sounds kinda gay.
With your expertise, consider..
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Another excellent point. ::)
With your expertise you should stick to this..
i thought we we're going to stick to the original topic pumpmeister?
when you veer off onto derivative subjects like that you really make your self look like a beginner ;D
so back to the topic... you were saying i was right and you were wrong...
oh by the way... i bear a message from the X... everyone is fascinated with the idea of vaporizing weed...
come tell us more
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i bear a message from the X... everyone is fascinated with the idea of vaporizing weed...
come tell us more
I think everything's been covered; what's left except to put one to use?
Around 2 weeks from now for anyone with cheap air fare and a long-weekend available:
http://www.cannabiscup.com/ht/cancup/
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If you want to destroy both of your shoulders....take pumpster's advice ;)
This guy has ruined both of his shoulders with the very advice he preaches....stay away :-X
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If you want to destroy both of your shoulders....take pumpster's advice
This guy has ruined both of his shoulders with the very advice he preaches....stay away
Ass-backwards; trying to spare others problems, idiot.
This guy's MO is to have nothing to actually contribute AKA a troll.
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Let's make it a little clearer for all of you out there...
If you want to destroy both of your shoulders....take pumpster's advice ;)
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hahhaahahahahahah
My stalker doesn't get that they'll decide for themselves based on common sense.
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Yes, common sense says to use a full range of motion in a slow, controlled manner. Not some half ass reps that you and your messed up shoulders (and god knows whatelse you have messed up) advise. You are probably the loser you see in gym doing quarter squats because you don't want to mess up your knees :-\
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One-dimensional & predictable point of view. Fortunately, 2-3 times the size of this dweeb aren't quite so ignorant. Powerlifters using these techniques for years laugh at this ignorance. Most BBs, some dating back to 60s training, also believe in this.
What i've suggested is a way to prevent injuries caused by full movements, dumbass.
What else to expect from someone with a funny name? hahahaahahahahahh
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One-dimensional & predictable point of view. Fortunately, 2-3 times the size of this dweeb aren't quite so ignorant. Powerlifters using these techniques for years laugh at this ignorance. Most BBs, some dating back to 60s training, also believe in this.
What else to expect from someone with a funny name? hahahaahahahahahh
Last time I checked this is BODYBUILDING...not powerlifting...chalk upon another point for me.
Most BBs agree with you?? Like who? Please back up that statment.
Last time I checked...Ronnie Coleman, Dorian Yates, Jay Cutler...they ALL bench(ed) to the chest.
Pumpster OWNED again :-*
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Last time I checked this is BODYBUILDING...not powerlifting...chalk upon another point for me.
Keeping score-kidlike.
Anyone who thinks BB and powerlifting principles don't have some overlap is truly dense.
Lots of BBs use partials. Gunter's just one. Too many others.
He must be living in Afghanistan not to know this. Glad i could help. ;)
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i am so right...
Wikipedia agrees with me
Not getting in the middle of this one, BUT, ANYONE can post anything on Wikipedia which may or may not be accurate information. ;)
Ok. Carry on. :-*
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Keeping score-kidlike.
Anyone who thinks BB and powerlifting principles don't have some overlap is truly dense.
Lots of BBs use partials. Gunter's just one. Too many others.
He must be living in Afghanistan not to know this. Glad i could help. ;)
This is basically confirmation that Pumpster knows I owned him.
Thanks for playing old man. Why don't you take this time to go ice your shoulders ;)
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Sounds like you want to do it for me by the way you're following me around. hahahahahaahahhahahahaah
I'm in my 40s BTW kid; if you think that's old you're more of a juvenile than you sound. Had a good chest/back workout today. Have never used/needed ice but if i did i would say so. ;D
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Not getting in the middle of this one, BUT, ANYONE can post anything on Wikipedia which may or may not be accurate information. ;)
Ok. Carry on. :-*
:P
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i have never gone all the way down to my chest on flat bench. i have real long arms and the natural lowest point i can extend down is about and inch 1/2 above my chest. i physically cannot bring it down any lower than that. if i tried to force it with barbell in hand, i have no doubt i would tear something.
i always go all the way UP though and lock out fully on each rep.
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yes, bring it down all the way to your chest - in a slow and controlled manner.
Then procrastinate going to a doctor in the same slow and controlled manor, and you will be all nice
and F#$Ked up ready for shoulder surgery. Seriously, you should never allow the back of your arms to go lower than your back. If you are really thick and short you may touch, but for most people you won't. Plus too many people try to bounce it off their chest. Slow and controlled is right, but don't touch the chest. Shoulder Sockets are not made for it. If you need to get a good stretch use dumbells and do flies on a flat bench. All you will need is 30 or 40 pounds and you will get a good stretch for chest.
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Quote from: pobrecito on November 01, 2006, 08:51:25 AM
yes, bring it down all the way to your chest - in a slow and controlled manner.
Then procrastinate going to a doctor in the same slow and controlled manor, and you will be all nice
and F#$Ked up ready for shoulder surgery.
You have to love the "experts" like "pobrecito" telling people how to $%@#$% their shoulders up. Nice work.
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You have to love the "experts" like "pobrecito" telling people how to $%@#$% their shoulders up. Nice work.
hahahahaha.....yes...and ironically, YOU are the one with the two fucked up shoulders LOL. How do you EXPLAIN that ;)
I am injury free and my shoulders are in great condition benching all the way to the chest, slow and controlled.
Oh, and let's see....Ronnie Coleman....Dorian Yates....Jay Cutler...ALL bench to the chest. I think they know a little more about training than you ;)
Pumpster OWNED yet again! It's too easy!! :) 8)
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YOU are the one with the two fucked up shoulders LOL. How do you EXPLAIN that
Good workout today idiot.
Others see your lameness.
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Please explain your two fucked up shoulders Pumpster.
Please explain why Ronnie benches to the chest with 495lbs? Please explain why Dorian benches to the chest with 415lbs on incline? Shouldn't their shoulders be destroyed? Why is it that you destroyed your shoulders benching half way? Bet you wish you could go back and change things now....now you have to deal with a fucked up musculature for the rest of your life.....
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Had an excellent workout yesterday, troll.
Everything you say related to training screams 13-year old. Get in touch with this guy and straighten him out too..
http://www.getbig.com/boards/index.php?topic=105385.0
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This thread sucks...
just do whatever you please...
i've been benching to my chest for almost 9 years and have never had a shoulder problem...
i'd like to know how strong some of these gurus are? any of you bench over 400?
Good luck!
8)
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i've been benching to my chest for almost 9 years and have never had a shoulder problem...
i'd like to know how strong some of these gurus are? any of you bench over 400?
Good question. "Pobrecito" i'm sure would like to share his max...
This guy's starting to have shoulder problems..his fault or bad form huh? ::)
http://www.getbig.com/boards/index.php?topic=105385.0
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Good question. "Pobrecito" i'm sure would like to share his max...
This guy's starting to have shoulder problems..his fault or bad form huh? ::)
http://www.getbig.com/boards/index.php?topic=105385.0
could be either...
most shoulder injuries are from bad form or too much weight...
without watching someone bench it is hard to tell.
again i have never had a person get injured by following my training advice, but it's always advice given in person and not over the internet. everyone i train uses full ROM.
8)
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most shoulder injuries are from bad form or too much weight...
without watching someone bench it is hard to tell.
again i have never had a person get injured by following my training advice, but it's always advice given in person and not over the internet. everyone i train uses full ROM.
It's unwise to speak in absolutes like this. Free the mind of preconceptions about it being either/or when it may be neither. Your own experiences aren't sufficient to make broader generalizations. I can point to at least 3 guys here who've had shoulder problems, and it's not a sure thing that either of your guesses would hold in their cases.
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hahahahaha.....yes...and ironically, YOU are the one with the two fucked up shoulders LOL. How do you EXPLAIN that ;)
I am injury free and my shoulders are in great condition benching all the way to the chest, slow and controlled.
Oh, and let's see....Ronnie Coleman....Dorian Yates....Jay Cutler...ALL bench to the chest. I think they know a little more about training than you ;)
Pumpster OWNED yet again! It's too easy!! :) 8)
actually in Flex's article on Jay's chest training when prepping for the 05 Olympia is clearly stated that Jay stops 2 inches above his chest and 2 inches short of lockout. Ronnie may bench to the chest but he is way short of lockout just like his squats, so again this is not full ROM. Dorian is the only one of the three who does full ROM.
Charles Glass has all his guys stop 2 inches short of the chest on Incline Presses and most forms of Bench Press. That's Gunther, Cormier, Flex, Dillett etc etc etc
I'd say most pros dont do full ROM. Some may stop 2 inches above the chest, some 2 inches short of lockout and some do both. Very few do full ROM like Yates.
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Some much for the internet experts! hahahahaahhaahahahha
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actually in Flex's article on Jay's chest training when prepping for the 05 Olympia is clearly stated that Jay stops 2 inches above his chest and 2 inches short of lockout. Ronnie may bench to the chest but he is way short of lockout just like his squats, so again this is not full ROM. Dorian is the only one of the three who does full ROM.
Charles Glass has all his guys stop 2 inches short of the chest on Incline Presses and most forms of Bench Press. That's Gunther, Cormier, Flex, Dillett etc etc etc
I'd say most pros dont do full ROM. Some may stop 2 inches above the chest, some 2 inches short of lockout and some do both. Very few do full ROM like Yates.
Jay benches to the chest in every video I have seen him in - including ripped to shreds and one step closer.
Your comments on Ronnie are insignificant - he benches to the chest
Yates benched to the chest.
Pumpster keeps pussyfooting around the question...
Why are your shoulders messed up?
And if Ronnie Coleman has been benching to the chest for over 20 years....with the poundages he uses, why are his shoulders in better shape than yours?
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Some much for the internet experts! hahahahaahhaahahahha
what's so funny?
you are the guy with fucked up shoulders.
i'll continue to bench correctly with perfect form and continue to grow stronger...
8)
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what's so funny?
you are the guy with fucked up shoulders.
i'll continue to bench correctly with perfect form and continue to grow stronger...
8)
Exactly.
And pumpster will be that guy in the gym benching half way and doing 1/4 squats and wondering why he never grows
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Quote from: Overload on Today at 06:02:17 PM
what's so funny?
you are the guy with fucked up shoulders.
i'll continue to bench correctly with perfect form and continue to grow stronger...
Exactly.
And pumpster will be that guy in the gym benching half way and doing 1/4 squats and wondering why he never grows
2 geniuses congratulating themselves on their ignorance while others continue to contradict them. hahaahahahahaahahahahaha hahah
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hmm let's see... healthy shoulders.....fucked up shoulders...
Yeah...congratulate yourself on that ;)
peace out 8)
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hahahahahaha the troll with 14" arms and nothing to contribute as far as real training info.
Bottom line you've been contradicted here by others.
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Overload has to start showing some intelligence by looking beyond his own narrow views-not bright. There are several guys on here who already disprove your dumb theory. It's truly pompous of you to assume to speak for all others you idiot, and to try to make it personal about me, which is desperate.
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Here's a previous post that's been conveniently ignored. The guys mentioned obliterate your dumb generalizations. Overload's at least sincere in his naivete, whereas the other guy's a troll unable to add anything of value.
FYI overload, Charles Glass is da man, far more knowledgeable than you based on your current myopia. In part because he doesn't share your arrogance. I'm not gonna charge you for this enlightenment, but you owe me big-time. ;)
To the troll: post your 14" arm program for us. hahahahahahahahaahha
actually in Flex's article on Jay's chest training when prepping for the 05 Olympia is clearly stated that Jay stops 2 inches above his chest and 2 inches short of lockout. Ronnie may bench to the chest but he is way short of lockout just like his squats, so again this is not full ROM. Dorian is the only one of the three who does full ROM.
Charles Glass has all his guys stop 2 inches short of the chest on Incline Presses and most forms of Bench Press. That's Gunther, Cormier, Flex, Dillett etc etc etc
I'd say most pros dont do full ROM. Some may stop 2 inches above the chest, some 2 inches short of lockout and some do both. Very few do full ROM like Yates.
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I always do full range of motion but just recently i hurt my self so as of right now i can only come down about 2 inches away from the chest, at least until i get better.
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pobrecito: Jay may have used to have benched with a ROM but he doesn't anymore. You will see this in his new video. He uses a limited ROM on most exercises.
According to you it doesnt matter if Ronnie is 2 inches short of lockout? But this is not full ROM. So according to you from an earlier post this is not a real bench press.
I hurt my shoulder today and now its the morning it hurts badly. I went to the chest on incline presses. I'm going to try to stop 2 inches short and see if that helps at all. Although it will take some getting used to there are many many pros and ametuer BBers who have had success with this.
I think what Pumpster is trying to tell people is that he messed up his shoulders using a full ROM and now he uses a slightly more limited ROM which saves his shoulders from further damage. I happen to agree.
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Overload has to start showing some intelligence by looking beyond his own narrow views-not bright. There are several guys on here who already disprove your dumb theory. It's truly pompous of you to assume to speak for all others you idiot, and to try to make it personal about me, which is desperate.
Not trying to make anything personal, just stating that you have fucked up shoulders and i don't...i also compete so i have to bench correctly to get an approved lift attempt.
No more arguements...i'll continue benching properly and my bench will go up. all these half rep guys who bench 275 can do as they please.
Dumb theory? the biggest benchers in the world agree with my theory of benching correctly using full ROM. i guess men who bench over 500 pounds are idiots...silly me.
8)
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But you made it personal, like an amateur. It's not about me-obviously i'm not alone here in my observations. ;D People with shoulder problems, many of whom used perfect form and reasonable weight, are exactly those to listen to about preventative measures; why is this hard to fathom?
You're the worst person to take advice from, because of your ridid adherence to in-the-box thinking. A forum like this is supposed to widen the scope.
You'd be entirely the wrong person to advise anyone unfortunate enough to be without your resilience to presses or full ROM.
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Exactly.
And pumpster will be that guy in the gym benching half way and doing 1/4 squats and wondering why he never grows
As I said my personal trainer is Charles Clairemonte who has clearly told me that you I do not need to bring it all the way to my chest due to my shoulders being hyper-extended. When I bring it down to my chest my elbows bend well below my back, a long way. Charles is a pro- watch Mr universe clips 88-90. Do you think he's just lying, doesn't know what he's talking about? He applies the same to preacher curl- you don't need to do the very lowest part of the movement- it is just as effective to isolate each part of the bicep- 3 sets lower part, 3 middle, 3 top etc.
As for squats- I personally do full depth on these well beyond the horizontal. I don't have problems with my knees. It has nothing to do with wimping out or trying to avoid what is difficult- it is just self preservation. Who really cares if you aren't doing full ROM when you are still getting results! It's not like there's weightlifting judges giving you marks on what you're doing. As long as you get the technique right full ROM is not necessary. Full ROM does not necessarily equate to good technique. There are probably people who do full ROM with crap technique.
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But you made it personal, like an amateur. It's not about me-obviously i'm not alone here in my observations. ;D People with shoulder problems, many of whom used perfect form and reasonable weight, are exactly those to listen to about preventative measures; why is this hard to fathom?
You're the worst person to take advice from, because of your ridid adherence to in-the-box thinking. A forum like this is supposed to widen the scope.
You'd be entirely the wrong person to advise anyone unfortunate enough to be without your resilience to presses or full ROM.
Funny.
i'm a power lifting coach and a competition judge in my spare time.
Keep on pumpin those half reps...
Good luck!
8)
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eh
don't hate on the partials! ;D
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Funny.
i'm a power lifting coach and a competition judge in my spare time.
Keep on pumpin those half reps...
Good luck!
Stupid to admit it, just trying to brag. More experience makes your ignorance less excusable. You're welcome for the enlightment.
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Not really; this is by the book stuff that most follow without questioning.
Several reasons to continue what you've found more effective:
-You're focusing on the sweet spot of the movement that hits the muscle better. Every exercise has it, should be focused on. Generally the sweet spot is not at the beginning or end of the movement. Cheats and partials, techniques that often expedite development and exaggerate beneficial stress on the muscle rather than the connective tissues, follow along the same lines of theory based on mid-ROM emphasis where the muscle has better mechanical advantage. At the end and beginning of ROM the muscle is in a weak position in relation to the stress shifted to the connective tissues. It's no accident that many pros don't use particularly strict form-they're shifting the stress away from the beginning and end points of ROM.
-In each exercise there are one or more areas of the ROM that exaggerate the negative stress on joints and ligaments while having minimal beneficial effects on the tissue-the exact opposite of what you want. In your case the bottom of the BP ROM; you've already noticed this in mentioning that including this is not effective for your chest. While it's possible that your form may be to blame, the more reasonable assumption is that your body's telling you something useful that shouldn't be ignored. For others, the same applies to dips and for most, the bottom of preacher curls & squats, which should be avoided.
-Constant tension-you're likely making fuller use of it by stopping short.
Try going all the way down but if you find the same effects-too much shoulder, too much potential strain on the joints, do not continue. Rather, continue with what works, baby.
Also try partial and full range ROM with DBs as well.
I can see that you're spitting out your bullshit here, too. ::) I wonder if some of these guys follow your advice and get injured, if you're going to pay their medical bills. By the way, Pumpster, how are those hard-core bowflex training sessions coming along? ;)
SUCKMYMUSCLE
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I can see that you're spitting out your bullshit here, too. ::) I wonder if some of these guys follow your advice and get injured, if you're going to pay their medical bills. By the way, Pumpster, how are those hard-core bowflex training sessions coming along? ;)
SUCKMYMUSCLE
This misfit has PM'd me and others with threats, AND WASN'T KIDDING, because of a thread on a different board. A major-league stalker.
There goes his credibility. ;D
It's obvious that one of his crones told him to come over to a board he knows nothing about just to rehash the same sentiments, because he went right back to the same thread that the other turd posted on that has otherwise been long forgotten.
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This misfit has PM'd me and others with threats, AND WASN'T KIDDING, because of a thread on a different board. A major-league stalker.
There goes his credibility. ;D
It's obvious that one of his crones told him to come over to a board he knows nothing about just to rehash the same sentiments, because he went right back to the same thread that the other turd posted on that has otherwise been long forgotten.
Actually, I have a degree in physiology of exercise, so there goes your credibility. ;) The basis of resistence training is damaging the myofibrils and the sarcomers. Cheating on the eccentric part of an exercise is not merely dangerous - due to the specific contractile properties of myosin -, but also counter-productive, because most of the damage to the sarcomers occurs in the eccentric part of the exercise. You'll seriously hurt someone with your advice, Poopster, and I think it's sad you try to pose as an expert when you're most definitely not specialized in sports medicine or exercise physiology.
You're not even a bodybuilder, actually. Listen up, people. Pumpster uses a bowflex as the crux of his bodybuilding routine. :-X This guy, who professes to know so much, is actually a soft-core fitness enthusiast posing as a gym rat - or, worse, as an expert in resistence training. Are you guys actually going to follow the advice of a bowflex enthusiast? I wouldn't... ;) Owned.
SUCKMYMUSCLE
P.S: Poopster doesen't like HIT because he doesen't like Dorian Yates. What kind of a hardcore bodybuilder doesen't advocate squats and deadlifts? ::)
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no
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Actually, I have a degree in physiology of exercise, so there goes your credibility. ;) The basis of resistence training is damaging the myofibrils and the sarcomers. Cheating on the eccentric part of an exercise is not merely dangerous - due to the specific contractile properties of myosin -, but also counter-productive, because most of the damage to the sarcomers occurs in the eccentric part of the exercise. You'll seriously hurt someone with your advice, Poopster, and I think it's sad you try to pose as an expert when you're most definitely not specialized in sports medicine or exercise physiology.
You're not even a bodybuilder, actually. Listen up, people. Pumpster uses a bowflex as the crux of his bodybuilding routine. :-X This guy, who professes to know so much, is actually a soft-core fitness enthusiast posing as a gym rat - or, worse, as an expert in resistence training. Are you guys actually going to follow the advice of a bowflex enthusiast? I wouldn't... ;) Owned.
SUCKMYMUSCLE
P.S: Poopster doesen't like HIT because he doesen't like Dorian Yates. What kind of a hardcore bodybuilder doesen't advocate squats and deadlifts? ::)
Notice:
-He never denied the threatening PMs (a strange one).
-This is the ONLY thread he's posted on, is never on this board. Never once actually contributed anything of value to this thread.
Conclusion:
Apparently i mean a lot to him.
hahahahahaahahahahahahaa hahahahahahahaahahahahah ahahahah
BTW anyone with an ounce of common sense comprehends that muscle can be built using weights, machines, lifting rocks or using a Bowflex. All good. ;D
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it's sad you try to pose as an expert
Incidentally, i don't pose as an expert, but thanks for thinking so.
hahahahahaahahahahahahah ahahahaah
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Poopster's "hardcore" training knowledge is exemplified by his training apparatus of choice... :P :-X
SUCKMYMUSCLE
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PRICELESS! THIS "STUDENT OF PHYSIOLOGY" CAN'T EVEN SPELL "RESISTANCE" PROPERLY..haahahahaahaha haahahahahahaha
Actually, I have a degree in physiology of exercise, so there goes your credibility. The basis of resistence training is damaging the myofibrils and the sarcomers
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Actually, I have a degree in physiology of exercise, so there goes your credibility. ;) The basis of resistence training is damaging the myofibrils and the sarcomers. Cheating on the eccentric part of an exercise is not merely dangerous - due to the specific contractile properties of myosin -, but also counter-productive, because most of the damage to the sarcomers occurs in the eccentric part of the exercise. You'll seriously hurt someone with your advice, Poopster, and I think it's sad you try to pose as an expert when you're most definitely not specialized in sports medicine or exercise physiology.
You're not even a bodybuilder, actually. Listen up, people. Pumpster uses a bowflex as the crux of his bodybuilding routine. :-X This guy, who professes to know so much, is actually a soft-core fitness enthusiast posing as a gym rat - or, worse, as an expert in resistence training. Are you guys actually going to follow the advice of a bowflex enthusiast? I wouldn't... ;) Owned.
SUCKMYMUSCLE
P.S: Poopster doesen't like HIT because he doesen't like Dorian Yates. What kind of a hardcore bodybuilder doesen't advocate squats and deadlifts? ::)
NO, your owned clown...........you just quoted the basics out of damn near every personal training study book out there including ACE, NCCPT, ISSA, etc. My guess is that JOHNNY APOLLO isn't really dead...............get off this board son, your out of your league on here!
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NO, your owned clown...........you just quoted the basics out of damn near every personal training study book out there including ACE, NCCPT, ISSA, etc. My guess is that JOHNNY APOLLO isn't really dead...............get off this board son, your out of your league on here!
Thanks, the real FOOLS are invariably the last to learn of their own stupidity.
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NO, your owned clown...........you just quoted the basics out of damn near every personal training study book out there including ACE, NCCPT, ISSA, etc. My guess is that JOHNNY APOLLO isn't really dead...............get off this board son, your out of your league on here!
First of all, you're biased in saying that I got owned, because it was you who got brutally owned by me at the General Topics board, where I exposed your President for the lying scumbag that he is, and you got all hysterical. So obviously, you hold a grudge with me which makes your opinion irrelevant. Secondly, anyone can say that his opponent just copied the information he posted. Is it relevant? No, because I owned Poopster's ass in the same way I owned yours in the General Topics board(see the Hugo Chavez thread, people, and make your own conclusions). Now, Mrs.DumbOne, you're the board's greatest clown. You had a complete emotional breakdown and said you would never psot there again after I owned your ass. So who really is the bitch here? Hint: it's not me. ;)
SUCKMYMUSCLE
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"RESISTENCE" - FROM A "STUDENT OF PHYSIOLOGY". hahahaahahahahahahahahaa hahah
Go back to PUBES and bitch to him about it! ;)
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"RESISTENCE" - FROM A "STUDENT OF PHYSIOLOGY". hahahaahahahahahahahahaa hahah
Go back to PUBES and bitch to him about it! ;)
Actually, I am a graduate in physiology, and if I were to point out spelling mistakes you make, I would be here 24/7 only posting them. I'm trying to decide if I've whether it is you or Mrs.DumbOne who got owned by more times. Hey, I can understand why you relate to him: both are arguing lost causes: him, that Bush is a great President, and you, that Ronnie would have any chance in hell of defeating Dorian. ;)
SUCKMYMUSCLE
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ANY "STUDENT OF PHYSIOLOGY" WHO MISSPELLS SOMETHING AS RUDIMENTARY AS "RESISTANCE" SHOULD RE-TAKE THE 3 WEEK MAIL-ORDER COURSE. LOL
If SUCKY weren't such a vindictive little creep chasing me around message boards i'd actually be embarassed for him. :D
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First of all, you're biased in saying that I got owned, because it was you who got brutally owned by me at the General Topics board, where I exposed your President for the lying scumbag that he is, and you got all hysterical. So obviously, you hold a grudge with me which makes your opinion irrelevant. Secondly, anyone can say that his opponent just copied the information he posted. Is it relevant? No, because I owned Poopster's ass in the same way I owned yours in the General Topics board(see the Hugo Chavez thread, people, and make your own conclusions). Now, Mrs.DumbOne, you're the board's greatest clown. You had a complete emotional breakdown and said you would never psot there again after I owned your ass. So who really is the bitch here? Hint: it's not me. ;)
SUCKMYMUSCLE
Irrelevant you fucking idiot, were talking about training not politics...wrong board. BTW, you couldn't own your mother...now go away, I'm done responding to your idiocy!!
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Irrelevant you fucking idiot, were talking about training not politics...wrong board. BTW, you couldn't own your mother...now go away, I'm done responding to your idiocy!!
Ha ha ha ha ha ha! You lost it, just like your idiot president! ;)
SUCKMYMUSCLE
P.S: Since his training advice is shit, you have no point.
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Ha ha ha ha ha ha! You lost it, just like your idiot president! ;)
SUCKMYMUSCLE
P.S: Since his training advice is shit, you have no point.
Mindless, clumsy backpeddle.
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If people do quarter reps as their sets then there is a problem unless they are pulses or working that ROM for a reason. As for bench, I guess Cormier needs to take these guy's advices. He doesn't touch the bar to his chest on his 405 inclines and he has a damn good chest. You have to decide what is necessary for your body and don't be a mindless follower to what everyone tells you. The blind leading the blind..
Not being a smartass here.......but when a person on gear such as Cormier anything works, and training someone on gear is not a true test of strength progression simply because anything will work!
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Mindless, clumsy backpeddle
I've made tons of spelling mistakes and yet I've owned you each and every single time. Besides, nothing tops this! ;D :P ;)
SUCKMYMUSCLE
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I've made tons of spelling mistakes and yet I've owned you each and every single time. Besides, nothing tops this! ;D :P ;)
SUCKMYMUSCLE
hahaahahahah That equipment looks damn good for a home gym actually. SUCKY reduced now to ZERO credibility feeling compelled to throw in more empty words that do nothing. LOL
Keep going SUCKY this is doing a lot for your rep. ;D
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(http://www.kingofdeadlift.com/wp-content/uploads/2006/05/bench-press.jpg)
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hahaahahahah That equipment looks damn good for a home gym actually. SUCKY reduced now to ZERO credibility feeling compelled to throw in more empty words that do nothing. LOL
Home? You call that dumpster you live in "home". ::)
Keep going SUCKY this is doing a lot for your rep. ;D :-X
Nothing like what this is doing to your rep... :P But then, since your reputation is that of a bottom boy cum dumpster, you have nothing to lose. :-X
SUCKMYMUSCLE
P.S: Everyone, this shows the dumpster poopster lives in and what a hardcore bodybuilder he is. ;D ;)
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Every Mr. Olympia has benched to the chest.
(http://www.kingofdeadlift.com/wp-content/uploads/2006/05/bench-press.jpg)
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The great Oliva doing partials.
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who's fucking bowflex is that ::)
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who's fucking bowflex is that ::)
That's Pube's Bowflex. He and SUCKY promote it constantly, as you can see. From the constant promotion & from what i've heard, it sounds like it's worth trying. ;D
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who's fucking bowflex is that ::)
apparently ND found over on Ironage forum that pumpster trains on this bowflex pictured above. Kind of pathetic isn't it :-\
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Wouldn't that take hours of stalking to find, someone obsessed, with no life? ;D
Speaking of obsessions..
Pubes' Bowflex obsession continues...stay tuned..hahahaahahahaahah ahah
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The real question is, why are you giving out advice on freeweights when you have never used them?
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Pubes again quite ready to draw baseless conclusions, armed with zero information. ;D
Get a life dude. Very little good training info either. :-*
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Avoiding the matter at hand I see.
You are nothing but a hypocrite, as you don't even use freeweights, yet you give out blind advice.
The most fundamental aspect of bench pressing is completing the rep with a full range of motion in a slow and controlled manner. Anyone who claims they "can't touch their chest" is simply saying that as a cop out to using proper form only so they can use more weight (which actually increases the chance of injury).
Your examples of pros (which I have far more anyways) who bench partially are all moot becuase they are all juiced to the gills. Sergio could have done pushups and built a better chest than 99% of the population given the drug stacks he was on, not to mention his superior genetics.
Take your bullshit back to bodybuilding.com. It's obvious you weren't well liked over there either. You are nothing but a shit-stirrer, which is sad considering your age, you should be in the prime of your career out working. Instead, you are sitting down at all hours of the day arguing with people half your age.
Everybody is sick of your immature bullshit.
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Pubes a demonstrated LOSER with nothing but personal attacks & lame, unproven training theories.
Get your lazy ass learning about TRAINING and then posting about it, instead of obsessing & wasting time on personal levels with someone you don't even know, LOSER.
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Avoiding the matter at hand I see.
Your examples of pros (which I have far more anyways) who bench partially are all moot becuase they are all juiced to the gills.
Classic speculation; he has no idea or experience as to whether this is true but thinks it sounds good.
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Here's pumpster home "gym" ::)
Lat tower with high/medium/floor pulley
Bowflex Ultimate w/ squat & leg press
Vertical knee raise/dip
Ironmaster bench w/ abdominal & chin attachments
Adjustable dumbbells
Stairmaster
Rubber mats, fan, stereo, TV
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Here's pumpster home "gym" ::)
Lat tower with high/medium/floor pulley
Bowflex Ultimate w/ squat & leg press
Vertical knee raise/dip
Ironmaster bench w/ abdominal & chin attachments
Adjustable dumbbells
Stairmaster
Rubber mats, fan, stereo, TV
That's a damn good home gym..if Pubes had reasonable experience or intelligence he'd have figured that out. haahahahaahahahaahahahah ah
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Nothing more needs to be said. Now that pumpster has been exposed as the fraud he is, people can make their own conclusions about this 40 year old twat.
(http://www.getbig.com/boards/index.php?action=dlattach;topic=104311.0;attach=121235;image)
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That's an excellent home gym.
I think he's trying to sell Bowflexes with all this promotion..
Lat tower with high/medium/floor pulley
Bowflex Ultimate w/ squat & leg press
Vertical knee raise/dip
Ironmaster bench w/ abdominal & chin attachments
Adjustable dumbbells
Stairmaster
Rubber mats, fan, stereo, TV