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6

(Possible) Reasons Why You Squat More Than Deadlift Your form is bad in both exercises. Without a video or someone checking your form, this can't be (dis)proven. You don't like deadlifting; as a result, you (probably) apply minimal efforts to it. If you want to be good at deadlifting, you've got to perform it more often, enjoy it (or at least pretend), ...


5

This topic can be as divisive as whether training deadlifts with straps is effective or not. Since powerlifting is my background, and powerlifters tend to be the biggest proponents of the false grip (AKA suicide grip), I'll attack the question from that perspective. Beginners Have no reason to use a false grip on bench press. There's too much they need ...


5

Sounds like an incredibly bad idea. Unless you have an extra long barbell, it'll be hard to both get a good grip, and what's going to happen when your friend suddenly drops the barbell halfway through a deadlift? Is risking permanent, severe damage to your back worth it? People who injure their backs through improperly performed deadlifts often have pain on ...


5

It's likely all the bench-pressing that you're doing. Too much volume: 10x10 is a very high-volume program. Most lifters stick to around 3x10 or 4x8 for hypertrophy. It also might be a muscle imbalance. Your pectorals are stronger than your back-muscles, and it's screwing with the (very complicated) structures in your shoulders. Take a break from ...


4

The shoulder is an amazingly complex joint that allows for a very wide range of motion. The point of the rotator cuff is to keep the ball joint in the middle of the shoulder girdle. It is a stabilizing muscle, not a primary mover. I think it's a big mistake to treat rehab exercises like you would strength exercises. When a physical therapist prescribes ...


4

It does both. The amount of chest involvement depends on the width of your hand placement. Experiment with that and make note of where you feel it in your chest most. Flat bench also works your shoulders, primarily the anterior delts The further inclined you are the more you hit the mid and rear delts as well All barbell bench variations will involve ...


4

I'll preface this by saying this is purely my opinion based on many years of training and experience as a trainer. I, personally, would not perform “one more set with heavy weight stretching my pectorals as long as I can “ after 4 sets of regular flyes. Assuming hard work with heavy weights, your shoulders and pectoral muscles will be pretty exhausted. ...


3

This form is wrong because your stability is bad. It's very important to keep a stable & core-involved position during your bench press, which means contracting your abs and keeping your feet on the ground, pushing through your heels. Personally, I can affirm that my bench quickly improved by about 10 pounds since I started following this approach. It ...


3

While you will see a lot of people doing this it is incorrect form, especially if you are lifting heavy weight, your feet should be planted firmly on the floor and will help you maintain your balance.


3

TL; DR: The unwrapped position is called the "suicide grip". 'Nuff said. While you state that if the bar rolls, your thumb won't stop it, the thumb gives you enough control over the bar that you are much less likely to roll it. And realistically, if you are at all worried that you might lose control of the bar, you should be using at least one spotter. (You ...


3

Can You Bench Your Friend? Theoretically Yes......but I think the biggest problem you'll face is your friend lying still like a barbell. Since humans instinctively fight for control when they're off balance, it might be relatively hard for you to keep your friend in the air. Another problem will be the "handle bars". What regions of your friend will you ...


3

It is a very bad idea. The main role of the rotator cuff muscles is positioning the center of the Humerus head in the precise place during each movement (avoiding the dreaded humeral head migration), so that the action of the "big" muscles (pecs, lat, deltoid heads) does not result in soft tissue impingement and the rotation takes place smoothly. By ...


3

The major muscle groups in any variation of bench press are the pec major and minor, and the triceps (with various other muscles playing stabilizing roles). In general, the narrower one's grip, the more the triceps tend to become the primary mover. The close-grip bench press is, indeed, a vary popular accessory for people who have weaker triceps. In ...


2

This has happened to me a lot over the years. I found it was caused by tightness of the levator scapulae and middle and upper trapezius and a weak lower trapezius and serratus. All largely sorted through fixing muscular imbalances, using a mixture of self myofascial release and targeted resistance work on the weak areas. Release tension in pec major/minor, ...


2

I think that you need to consider whether or not the rotator cuff exercises before lifting are a light warm-up or performed to the point of fatigue. If the exercises fatigue the rotator cuff muscles, then as @Mephisto cautions, the humeral head will migrate superiorly especially with overhead exercise such as the shoulder press. This is an unwanted ...


2

I myself have become very interested in this area, based on my research I have discovered that Massachusetts General Hospital actually DO recommend doing warm up exercises under the heading Prevention of Injuries in Weight Training The source can be found here: ...


2

Congrats on joining the big plate club! When it comes to progressing at several different exercises, there's really no magic to it. You just make sure you do both of them. I don't know what kind of program you're using, but for someone with a small frame such as yourself, I'd probably do a full-body program, or at most a 2-split (leg day, upper body day). ...


2

Unracking the bar should be a slide and not a lift. The bar should be at arm's length when at the tip of the rack. Some hinges have a lip at the end, which of course has its own uses. I guess it's for safety, but I think that's accomplished just fine with a straight plug at an angle which slopes into the rack. Anyway, the same principle applies. When the ...


2

"Down and Back" This is a common cue meant to tell the lifter to keep their shoulders locked into position so that the shoulder girdle remains open throughout the lift (to avoid impinging any tissues). An easy way to feel this while standing or sitting is to raise your arms so that both your upper and lower (forearm) arm are parallel to the ground. Now ...


2

I highly recommend reading the following two articles by Paul Carter: Developing Your Raw Bench Part 1 Developing Your Raw Bench Part 2 They cover all that you really need to know about the bench press, and is a fairly comprehensive guide. However, to answer your specific question: I fully extend my arms when bringing the barbell up from my chest, ...


2

Cost benefit analysis: If thumbless is more comfortable, you might conceivably lift a few more pounds. If the bar slips out of that grip, unless your spotters ALREADY had a grip on the bar (ie, it was already not a real lift (google "Clemson 640 bench." Perfect example of a non-lift.)), its gonna mash your face/neck/ribs before they even have a chance to ...


1

Stretching chest for any long wont make it look better or bigger. Ppl do it bc how these exercices make'm feel after. I do stretchs for warm up. With elastics or low weight. 15-20sec. Little advice. If you keep doing your 15sec don't hold breath for that long. If you do it standing, stretch abs and keep'em contracted all along these 15 secs. Then you will ...


1

Yes it is possile, with good genetics and certain body leverage advantage. Look up Jesse Norris and Larry Williams. He might not be good at other things though.


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In most cases, yes, triceps can affect your performance on chest exercises. Any exercise that involves some sort of pressing the weight away from you will use your triceps to some degree. However, the wider your grip is, the more emphasis will be placed on your chest. Flyes are an example of a chest exercise that place very little emphasis on the triceps ...


1

It sounds like you already had some good progress. Hitting a milestone like that 135 lb bench is a real validation of the work you've put in. You have two questions, but one of them I think you have more concerns with. Relative Strength The concept of equating the effort that a 150 lb young man does with a 230 lb man does is actually a fairly complicated ...


1

Bench press works mostly chest, incline bench works both to the same extend (45 degree angle) and overhead press works mostly shoulders. You can see the worked muscles in the order of percentage involved here: Bench press Incline bench Overhead press


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I've had my foot slide out from under me due to the floor being too dusty. I train in a garage, so that's always a concern. I've also had the hamstring pull due to factors other than what's immediately obvious. In your case, a good part of it was probably due to the foot slipping and suddenly loosing tightness on one side. Paul Carter has a great article ...


1

To answer your question, its highly debatable. Some factors you may want to consider:- How heavy did you train, in this case did you go heavy for your bench or did you go light? How much volume(sets/reps) is done on that day(for your bench)? Are you eating in a surplus(eating more than your maintenance). How fast can your body recover(physical and central ...


1

The rotator cuff is collection of four tendons and muscles. Most people don't target them until they've had some form of injury to the area. They are typically exercised using bands, towels, cables, stretches, and very light weights. If you've had previous problems with your rotator cuff, it's not a bad idea to warm up first. Make sure to perform any ...


1

There can be many reasons for muscle spasms/pulls in the neck area, including (in no particular order): Insufficient food: the muscles lack the glycogen stores required and overcompensate Insufficient sleep: your nervous system is impacted when you are in a sleep deprived state, and I've had most of the neck spasm issues when in this state Bad hydration: ...



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