45

Given your height/weight, you are fairly lean and your running will not have done much to develop your chest muscles. Unless your other activities have worked them, I think it is unlikely you will be able to do a set at 145 lbs on your first visit. To handle it gracefully, put your ego aside and accept that your daughter is going to outperform you in the ...


23

First off, props to your daughter. That's very respectable for a girl that age & size. Second, unless there's money on this, start with an empty bar (45 lbs). Even if you can lift more than that, delayed onset muscle soreness (aka DOMS) hits hardest when doing things that you haven't done lately. If you lift anywhere near as much as you can, you'll ...


19

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 ...


18

Bench pressing your body weight is actually quite impressive and would take several months of training to achieve. In my experience, someone new to weight training might be able to lift 50-70% bodyweight, depending on their general condition. The most important thing with weights is to lift what's appropriate for you. Not only will you risk injury, but to ...


11

I stopped benching alone because I didn't trust this method to be enough, but I used to leave off the plate clips. That way, if I get stuck, I can tip the bar to one side and slide the plates off with a huge crash. It would probably damage the floor and/or the plates, but I would be able to get up. I never had to implement this strategy. Any system that is ...


9

To get some idea as to the maximum you will be able to lift while being drug tested and maintaining 75kg we can look to the IPF (International Powerlifting Federation) records. They perform checks for the main anabolics but I suspect they aren't a rigorous as the International Olympic Committee. There are a few records of interest, you are looking for ...


8

For any breathing under load, the best approach is to use the same technique singers, cheerleaders, and martial artists use: breath from the gut. Look at yourself in a mirror, and if your shoulders are rising and falling when you breath you are breathing from your chest. Your stomach should be moving in and out, almost as if your diaphragm is being moved ...


8

The best thing to do is to use a bench station with safeties. Whether those safeties are sawhorses from the hardware store, a power rack, or a squat rack with safety attachments; they will prevent the bar from trapping you on the bench. The safeties should be low enough that you can touch the bar to your chest, but high enough you can slide out from ...


8

I would go with doing the bench press in a squat rack. Set the pins at the right height, even if you fail you won't get crushed by the bar.


8

Thank you all for your answers/advice/contributions - can't say that I was expecting such a flurry! We went to the gym this evening, and it was a new experience, to say the least. Clarification: I am a man - 41 yrs old, 5'8 130lbs, with decades of mid to long distance running, my daughter is 14, 5'7 "140ish" and she swims and plays water polo. She's been ...


7

I think you answered the question by properly asking it. Don't go to failure. Should you be cautious about benching? YES, I think this is the exercise where people actually get hurt the most, by the bar dropping on them (chest or much worse the throat). I would recommend using barbell in the beginning of your routine and as you get tired, moving to ...


7

It's true. Exrx has good breakdown of the muscles targeted by the bench press, incline press, decline press, and military press. The "clavicular" pectoralis is your upper pec. Most of the lifters I respect make fun of decline press as a pointless exercise (because dips are better). Also, most of the lifters I respect emphasize the importance of the standing ...


7

"I'd rather fail a rep than have a rep be half-me, half-you, so please only help me with racking and unracking. Give me a sec if I have a hard time with a rep--I'll shout for help if I need it. Thanks, chap." Big friendly grin. If they screw it up by "helping" with a rep anyway, and I think I'm going to need their assistance again in the future, I'm the ...


7

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: ...


6

In Starting Strength, a well-known book on barbell training, Mark Rippetoe says (emphasis mine): Grip width, within a certain range, is largely a matter of individual preference. Since you are trying to develop general upper-body strength, your form should be generalized, without too much emphasis on any one muscle group and with a lot of work for all ...


6

It's correct form. If your elbows are too much out, you are risking injury of front shoulder and shoulder joint. By placing elbows closer to rib cage, triceps is taking more load (from shoulders). 45° or lower is considered safe zone. If you want to try some of bench press modifications, you could try to place wrist much closer (putting load on triceps), ...


6

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, ...


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

You're not going to like this answer, but it's a simple one. If you want to increase your bench and squat, you need to bench and squat more. That's all there is to it. Using a muscle makes it stronger. Now, if just doing more reps of Bench Press and Squat is boring, you can switch it up: incline bench press, one-legged squats, etc. But to make a muscle group ...


5

Here's a link to Ripptone explaining how much to arch the back: http://www.youtube.com/watch?feature=player_embedded&v=lBNeeeTId1M Some people have a 'big' arch, this is the person using the legs/hips to drive the bar, usually intended to push heavy weight. So, neither is wrong, it depends on what your goal is: building strength or building ego by ...


5

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.


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

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 ...


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 benching ...


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

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. ...


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