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Bench Help
- Thread starter IronLion
- Start date
yah, I agree my triceps could definately be stronger and I work my triceps as hard as I can but I have a lot of elbow pain doing most tricep work especially skull crushers...it's some type of nerve entrapment from years of repetative jamming, if you know any good strength work for the tri's that doesn't aggrevate this type of injury I would love to hear about it cause at this point I'll try just about anything, right now I do a lot of cambered skull crushers with a wide grip and my elbows flared out wide as well as pushdowns...
D
DBCooper
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Hell your bench ain't that bad man, I don't ever remember doing more than 435 on flat bench and that was with a 4" cambered bar so the range was plus 4", imo flat bench is stressful as hell on your shoulders.
some of my favorite triceps exersises are 4 and 5 boards( with or without bands) rolling DB extensions and elbows out extensions. these are the core of my triceps training. i do other exercises too but these are what i do the most. on the 4 and 5 boards i work up to a 3 or 5 rep max. and on the db extensioins i usually do high reps like 10-15 but sometimes i will work up really heavy for for 6-10. elbow pain is just part of the game imo but there are some things you can do to help, i wear neoprene elbow warmers in every bench workout and whenever i squat witht he straight bar. before i put them on i put some type of liniment on them. together with the warmers it heats the elbows up pretty good and i dont feel much during the workout. i also take alot of ibuprofen before a workout if they are particuraly hurting that day. i used to do alot of skull crushers and pushdowns but i rarely do skull crushers now and never for heavy weight they just hurt to much for the rest the week, and pushdowsn i only do for high reps to flush my arms, i dont think the pushdowns make me as strong as the board and DB's
One quick thing you can do is get a bench shirt. They will make alot of difference in getting the weight started. Focus on your speed work too. I know alot of people shy away from cambered bar bench but they can really help. I'm totally the opposite of you, I'm strong off my chest but I lift with a couple guys that have strong tris. The cambered bar has drapatically helped them. One thing though, just know what your body can hold, it can be an easy lift to get hurt on.
I have two more questions...first, when I am doing speed work what should the eccentric phase of the rep look like? Karma to anyone who can find me a video of someone doing it right.
Second, I was thinking about getting an Inzer Heavy Duty blast shirt for my first bench shirt, is this a good choice? I was thinking about entering a meet at the end of May, will that be enough time to learn to use a shirt if I get it in the next 2 weeks? Oh and how do I go about learning to bench in a shirt?
Second, I was thinking about getting an Inzer Heavy Duty blast shirt for my first bench shirt, is this a good choice? I was thinking about entering a meet at the end of May, will that be enough time to learn to use a shirt if I get it in the next 2 weeks? Oh and how do I go about learning to bench in a shirt?
for me: just incline work, press and dumb bells. With dumbells usaully want to burn out. I mean really burn out, work the chest so hard that pecs are twiching even when your not moving. usally do around 6 sets starting 80 or 80, then incresing 5 pounds every set doing 10 reps. works for me. But everyone is diffrent.
Might want to try decline--helps a littel bit
Might want to try decline--helps a littel bit
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