Gym and fitness (42 Viewers)
- Thread starter HelterSkelter
- Start date
- Touching the chest is a mandatory part of the benchpress.
- As long as your ellbows are in somewhat the same angle, your chest does the work, when your ellbowangle is increasing when locking out, its the triceps doing the work. Shoulders are used secondarely troughout the entire excercise
- This means going deeper then 15cm above chest is full on chest
- The amount of stress put on shoulders, depends on how far your ellbows are away from the torso.
- If you make a 90degree angle, you are doing it completely wrong and put huge stress on your shoulder (rotator cuff) and increase probability of shoulder injury
- Try imagining you bend the bar when going down to the chest, with the pinkies going inwards. Your ellbows will move close to the torso.
-> You should allways have your ellbows somewhat close to your torso, to lower the stress on the ellbows. Most human males when conditionned well over years of training can bench between 100 and 200 kg.
I learned to bench by bodybuilders, who do everything completely wrong if it isnt a machine but a barbell. Result was i couldnt bench above 110kg without injurying my shoulders.
Training for 1.5 years with powerlifters now, proper bench form. Benched 150kg yesterday, and i have quite the improvement ahead. Shoulders are absolutely fine.
Wrong shoulder position will limit you to half the potential you can bench. think about it
- As long as your ellbows are in somewhat the same angle, your chest does the work, when your ellbowangle is increasing when locking out, its the triceps doing the work. Shoulders are used secondarely troughout the entire excercise
- This means going deeper then 15cm above chest is full on chest
- The amount of stress put on shoulders, depends on how far your ellbows are away from the torso.
- If you make a 90degree angle, you are doing it completely wrong and put huge stress on your shoulder (rotator cuff) and increase probability of shoulder injury
- Try imagining you bend the bar when going down to the chest, with the pinkies going inwards. Your ellbows will move close to the torso.
-> You should allways have your ellbows somewhat close to your torso, to lower the stress on the ellbows. Most human males when conditionned well over years of training can bench between 100 and 200 kg.
I learned to bench by bodybuilders, who do everything completely wrong if it isnt a machine but a barbell. Result was i couldnt bench above 110kg without injurying my shoulders.
Training for 1.5 years with powerlifters now, proper bench form. Benched 150kg yesterday, and i have quite the improvement ahead. Shoulders are absolutely fine.
Wrong shoulder position will limit you to half the potential you can bench. think about it
My neck is killing me from doing the shrug pull yesterday. I'm struggling to sleep on bed and turn my head left and right with the amount of pain on the back of my neck. I'm moving my head like a robot.
I felt a little tingle of a pain with my very first pull, but I continued doing the reps, even increasing weight with latter reps. The pain got worse few hours later. The weight wasn't that much to begin with, because I usually do more than that, so I don't understand why this happens to me with shrug pull. I was injured before from the shrug pull with shoulder pain, but this time its my neck, and its a real bitch!
How can I avoid getting these injuries and what can I do about my pain?
I felt a little tingle of a pain with my very first pull, but I continued doing the reps, even increasing weight with latter reps. The pain got worse few hours later. The weight wasn't that much to begin with, because I usually do more than that, so I don't understand why this happens to me with shrug pull. I was injured before from the shrug pull with shoulder pain, but this time its my neck, and its a real bitch!
How can I avoid getting these injuries and what can I do about my pain?
Stop looking to sexy yogapants walking by whilst doing shrugs.
This is not an injury, it happens from time to time, more frequent if you turn your head a bit while doing them. Itsa normal
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No that is wrong. And bad.
But you discovered legdrive.
Move your legs under the bench more to avoid it.
This is not an injury, it happens from time to time, more frequent if you turn your head a bit while doing them. Itsa normal
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No that is wrong. And bad.
But you discovered legdrive.
Move your legs under the bench more to avoid it.
It's depends on how bad it is. A strain in the neck is not uncommon when lifting weight due to poor form and tension in the neck area during lifts. Take a couple of painkillers and put some ice on it and see how you are doing tomorrow. Give it tiem and/or see a doctor.
And btw., don't take medical advice from random internet dudes. Go see your fucken doctor and not your dokter! No one here is in a position to know what's wrong with your neck. We can guess, but it's not a qualified guess.
And btw., don't take medical advice from random internet dudes. Go see your fucken doctor and not your dokter! No one here is in a position to know what's wrong with your neck. We can guess, but it's not a qualified guess.
If you avoid the nek area sure
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True, but when someone asks on a forum, i automatically assume the pain is not that significant or otherwise they'd went to a dokter.
Actual muscle or tendon tearing is quite painfull.
And dokters send you home far to early for inflammating tendons, cause they avoid all risks for themselves.
You know aswel if you stayd home for each minor discomfort that a docter WILL send you home for, you wouldnt have made half the progression
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True, but when someone asks on a forum, i automatically assume the pain is not that significant or otherwise they'd went to a dokter.
Actual muscle or tendon tearing is quite painfull.
And dokters send you home far to early for inflammating tendons, cause they avoid all risks for themselves.
You know aswel if you stayd home for each minor discomfort that a docter WILL send you home for, you wouldnt have made half the progression
I just bought 2 x gold whey protein from ON (2 x 5lbs = 10lbs) ,and assault pre workout , I have some amino acids by universal .
I have been training for almost 2 years, and only lately I started training legs (squats),and doing dead lifts, so I can't lift heavy weights when I do dead lifts or squats ,but thanks to belt I could lift 100kg it's helping me a lot.
I have been training for almost 2 years, and only lately I started training legs (squats),and doing dead lifts, so I can't lift heavy weights when I do dead lifts or squats ,but thanks to belt I could lift 100kg it's helping me a lot.