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9

I'm sorry, but the selected answer for this question is terribly ill-informed. It doesn't even answer the OP's question of which muscles are actually utilized for each of these activities. Common myth #1: The pushup is merely an exercise for muscular endurance. Common myth #2: The bench press is far superior to the pushup for building muscle, mainly due to ...


4

I believe so, but unless the person in question is benching themselves, you can't expect them to stay around to spot you for more than one or possibly two sets, so your best bet is to find someone else who is benching at a similar weight and take turns.


3

First, congratulations for taking the time to exercise. It's an achievement by itself (considering many people want to, but don't end up doing it). Second, If you really want to follow the StrongLifts 5X5 program, no, you cannot use dumbbells. You need to use a barbell and weights. Why? For one, you cannot squat with dumbbells. The core of the program ...


3

A softer bench would absorb more energy, this would mean less power transfer. The soft surface would basically be a barrier between you and the bench, and at heavier weights would cause you to lift less. Maybe not to an extreme but less weight none the less. Always choose a firm bench.


3

Having the dumbbells facing each other is different from having them parallel to your shoulders. They do hit the chest, but not as directly: Your shoulders are in a more neutral and protected position, with minimal stress to the pec tendons. It's essentially safer and easier to go heavy with this form. It emphasizes your triceps, lats, and pecs in that ...


3

Around here (Russia) it is very common to ask random people who are resting nearby to spot you. If you are training with a partner, it is of course proper to first ask them, and only turn to other people if your partner is unable to spot you, e. g. due to being busy with their own exercises which allow for no pause or having temporary arm disability. I ...


3

Are you certain about the unloaded bar weights for your home and your gym? Look up the specs on your bar and the bar at the gym. Grip also makes a difference, but should not be that profound. It doesn't look like York puts up specs on most of their bars (which is bad practice IMO) but you can probably send them an e-mail. Don't know what brand or model the ...


2

It's a little hard to write this out, but when benching "power lifter style", I usually approach like this: Try to drive your shoulder blades into the bench. You want lots of positive and balanced contact between your upper back and the pad. You will be on the toes / balls of your feet, which helps to arch your back. Your feet will be nearly under your ...


2

It is OK, but understand that you need to communicate your expectations very clearly. Unfortunately, there are a lot of people who don't know how to spot. If all you need is a lift off, ask them to give you a lift off and don't touch the bar until you ask for help. If you are really stretching yourself and going for a personal max, I recommend doing ...


2

This strategy looks like an emulation of the effect of a slingshot, a device which mainly sees use with people benching heavier weights (300+). I have not used this device, but I've spoken with users and they recommended it, mainly for dealing with shoulder injuries. When a shoulder injury occurs, especially for people benching these sorts of weights, it ...


2

I use to have the same problem and one thing that really helped me out was holding the bar at the bottom of the movement for 2-3 seconds before pressing back up. At the bottom of the bench press hold the weight just barely above your chest or wherever your normally stop, do not rest it on your chest. I would recommend doing this with less weight than you ...


1

If you have a barbell for the other lifts (particularly squat and deadlift), then yes, dumbbell bench is fine. For most lifts, dumbbells are too difficult to properly load the movement. Bench press is a special case where the dumbbell version... can be made just as heavy as the barbell version for most people doesn't require a spotter, which the barbell ...


1

Looks like you've got a strain in your trap and rhomboid muscles as a result of a muscle imbalance. The first thing I would do is not arch my back when doing bench presses. Try keeping your legs up on the bench with your feet flat. Also, make sure you are lowering the bar to your sternum and not the upper chest. Otherwise, you may be offloading the ...


1

The only thing I can think of is flies - making sure you get a good stretch. Besides that maybe play with your timing with breathing. Although you thinking about the bar linearly (inches from chest) there is a lot more going on. After blowing my rotorcuff getting ready for a show, I almost never did flat bench barbell anymore and I actually got a lot ...



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