47

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 ...


26

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 ...


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

"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 ...


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

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: ...


7

First: Good work on your bench so far. The form is quite good and you've clearly worked hard. I'm also very happy to see you trying to do anything you can do to get better (for example making the effort to film yourself and ask here for advice). For the most part, your bench form is perfect, so I am only pointing out minor things below. I did not have a ...


7

I bench press once a week I personally would not expect my bench press 1RM to increase past the absolute novice level if I only bench pressed once a week. Consider bench pressing three times a week. I'm not sure I see the value in 12+ rep sets, but otherwise your approach of training different rep ranges (some call it "undulating periodization") sounds ...


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

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 ...


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), ...


6

Try micro loading, benching 2-3 times a week, and eating more. See if you can find some 1 or 1 1/2 pound plates in these trying times. Speaker magnets work well if you have iron plates and can’t find something to microload with. Unless the weight you’re moving with your other triceps and chest exercises loads the chest and triceps more than the bench ...


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

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. ...


5

Delayed onset muscle soreness (DOMS) is what what we usually mean when we talk about soreness. Let me explain some basics before going to the bench press example. DOMS is caused in general by damaging the muscle especially when lengthening it at the eccentric part of the motion (ACSM, 2011) (Wikipedia, 2017). According to the wikipedia article I cited, ...


5

My current bench press 1-RM is close to 170 lbs. Is it possible to bring my 1-RM to around 225 lbs in just six weeks? As with everything, the answer is somewhere between "yes" and "no", or, as I like to constantly put it (stealing from Dan John), it depends. If you're a 110lbs female who's been benching for years, then I'd say no. If you're a 220lbs guy ...


5

Stick with the powerlifting style benchpress. Do supplementary higher rep/lower weight dumbbell benchpresses afterwards. As you figured, benching with arched back has its benefits: it helps you putting more plates on the bar It lowers the risk of shoulder impingement There is one major drawback: You are not utilizing the full range of motion, which is ...


4

Their answers hold weight... I've noticed the pull or tear when the weight was a little heavy or a lot heavy. Also every time you actually move your head forward or look down to do the weight, it's possible to strain or tear it. Keep good posture, eyes forward and head straight. Stabilize or don't use your neck while moving the weight.


4

Is my friend, who lifts 3 times more weight than I do, stronger? He's stronger than you at certain things. There is no universal single benchmark for strength. Numerous things can be used: squats, snatches, atlas stones, deadlifts, overhead press, pulling a car up a hill, etc. Your body adapts to what you do it. Your friend doesn't concentrate on pullups ...


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 more ...


4

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, is ...


4

We usually refrain from offering diagnoses here, for obvious reasons, but you touch on something important: Bench press prep. So I'll touch on it too. I would caution against doing the exact same prep on incline as you do on flat. On a flat bench, we covet the arched back and pinched shoulderblades, because the weight is loaded on arms that are ...


4

According to the charts linked below, you should expect yourself to be able to bench press between 74 and 110 lbs as your one rep max. When doing sets, you’ll be doing less weight. You will be “outclassed” because she’s clearly put in some work and had time to build lean muscle. You’ll basically be starting fresh, so that makes sense though. As a word of ...


4

People working out at the gym could care less about how much another person lifts, bench presses, squats etc. Everyone who is at the gym is trying improve their bodies and couldn't care less about yours. So don't worry about the weight being light because no ADULT at a gym will mock or make fun of person for doing light weight. Doing reasonable weight AND ...


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