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Benching- why do i suck??
- Thread starter Deciever
- Start date
benchmonster
New member
Now with the board presses, what grip should i use for 4 and 5 boards? Should i use a close grip, a normal grip a wide grip...???
And i should do the 4 or 5 boards as assistance and the 1,2,3 boards as ME Exercises, right?
Thanks for the help. [/B][/QUOTE]
I shirt up for board presses at least once per month. When I do this, I grip with a comp grip. This is the grip that I will use when locking out as heavy a weight as possible, so this is what I use when I do shirt/board presses. When I am not using the shirt for board presses, I bring my grip in to protect my funky shoulders. I use a medium grip for all 3 board and 2 board work, and a close grip for 5 board work. These are not set in stone, I move them around when going raw.
I recommend setting records with a 3 board with close medium and wide grips, then set 2 and 5 board records with 3 different grips as well. There are 9 different M.E. exercises right there. Add in the shirt for 2 more (5 board is too tall for comp grip) and you are up to 11. Throw on some bands for 5 more, now we are at 16, and reverse bands for 5 more, we are up to 21 M.E. exercises. That is half of a years worth of M.E. exercises right there.
Alternate doing one of the ones I just listed one week, with floor presses, inclines, declines, overhead pin press, dumbells for a rep max, or any of dozens of other exercises, and you have an entire years worth of M.E. work. Set a record every week or even every other week during that year, and you will laugh at the thought of ever having been stuck at 195.
Also, and I say this from the bottom of my heart. EAT SOMETHING!!!! Get as big as you can during your teenage years. Eat till you are sick, then eat some more. Take advantage of the best growing time you have. It was very hard for me to put on any size at all till I was in my 20's, but looking back, I was not giving myself all the chances to grow I should have. Eat a lot, and get plenty of sleep. Hit your triceps like your life depends upon it, hit upper back hard, and don't neglect the rotators, while following the game plan laid out above, and you will amaze yourself in a year's time.
B.
And i should do the 4 or 5 boards as assistance and the 1,2,3 boards as ME Exercises, right?
Thanks for the help. [/B][/QUOTE]
I shirt up for board presses at least once per month. When I do this, I grip with a comp grip. This is the grip that I will use when locking out as heavy a weight as possible, so this is what I use when I do shirt/board presses. When I am not using the shirt for board presses, I bring my grip in to protect my funky shoulders. I use a medium grip for all 3 board and 2 board work, and a close grip for 5 board work. These are not set in stone, I move them around when going raw.
I recommend setting records with a 3 board with close medium and wide grips, then set 2 and 5 board records with 3 different grips as well. There are 9 different M.E. exercises right there. Add in the shirt for 2 more (5 board is too tall for comp grip) and you are up to 11. Throw on some bands for 5 more, now we are at 16, and reverse bands for 5 more, we are up to 21 M.E. exercises. That is half of a years worth of M.E. exercises right there.
Alternate doing one of the ones I just listed one week, with floor presses, inclines, declines, overhead pin press, dumbells for a rep max, or any of dozens of other exercises, and you have an entire years worth of M.E. work. Set a record every week or even every other week during that year, and you will laugh at the thought of ever having been stuck at 195.
Also, and I say this from the bottom of my heart. EAT SOMETHING!!!! Get as big as you can during your teenage years. Eat till you are sick, then eat some more. Take advantage of the best growing time you have. It was very hard for me to put on any size at all till I was in my 20's, but looking back, I was not giving myself all the chances to grow I should have. Eat a lot, and get plenty of sleep. Hit your triceps like your life depends upon it, hit upper back hard, and don't neglect the rotators, while following the game plan laid out above, and you will amaze yourself in a year's time.
B.
Very interesting. You gain well on everything thing else except the actual benchpress.
Maybe you're better off NOT training WS for your Benchpress, but periodizing your workouts with the flat bench.
Just throwing it out there as an idea... as it seems your bench gains seem very specific.
-Zulu
Maybe you're better off NOT training WS for your Benchpress, but periodizing your workouts with the flat bench.
Just throwing it out there as an idea... as it seems your bench gains seem very specific.
-Zulu
Deciever
New member
Zulu, thats what im thinking. Im probably gonna switch my bench routine to the one that some guys on Team NJ are doing and see how that goes.
Bench- you've been a great help. i appreciate it. and are you sure i cant just have like 20 lbs off your bench. Since you have a 525 bench now, you could give me 20 lbs, still be in the 500 club, and i could be in the 200 club (which isnt shit)
And as for gaining weight.. its just not comin easy to me.
Like yesterday, here's what i can remember about what i ate.
2 bowls of cereal
1 bowl of oatmeal
1 chicken pot pie
2 peanut butter and jelly sandwhiches (yum)
2 large chicken breasts and rice a roni
2 plums
1 pear
2 hot dogs
1 kraft macaroni and cheese thing that my sister didnt finish
and i think 2 mchicken sandwhiches.. im not sure if i had them yesterday or the day before. I know its not much, but thats all i can eat. I cant go out to eat cause its about 10000 degrees outside and im broke, my house has no good food.
Bench- you've been a great help. i appreciate it. and are you sure i cant just have like 20 lbs off your bench. Since you have a 525 bench now, you could give me 20 lbs, still be in the 500 club, and i could be in the 200 club (which isnt shit)
And as for gaining weight.. its just not comin easy to me.
Like yesterday, here's what i can remember about what i ate.
2 bowls of cereal
1 bowl of oatmeal
1 chicken pot pie
2 peanut butter and jelly sandwhiches (yum)
2 large chicken breasts and rice a roni
2 plums
1 pear
2 hot dogs
1 kraft macaroni and cheese thing that my sister didnt finish
and i think 2 mchicken sandwhiches.. im not sure if i had them yesterday or the day before. I know its not much, but thats all i can eat. I cant go out to eat cause its about 10000 degrees outside and im broke, my house has no good food.
Arioch
New member
The most active is the anterior (front) followed by the medial (middle) and posterior (rear). This is on the actual pressing motion itself. While the order does not change, there is more activation of the posterior head during the lowering phase.
I like heavy pressing type movements simply because they work very well. Bmonster's recommendations are very good as well, as all work the shoulders quite heavily.
One of the great things about the shoulder is that it is possible to train it with a wide variety of techniques, allowing recovery for both the muscle as well as the various nervous systems.
I like heavy pressing type movements simply because they work very well. Bmonster's recommendations are very good as well, as all work the shoulders quite heavily.
One of the great things about the shoulder is that it is possible to train it with a wide variety of techniques, allowing recovery for both the muscle as well as the various nervous systems.
powerlifterjay
New member
As this thread gets longer and i start deciding what to write, you guys say it first.
Deciever i would listen to them and hit the boards and shoulders. The very top is tricep, the bottom is lat ,pec, the middle is speed, and shoulders. Just my opinion. But i would start hitting some 2brd presses paused for hard ass reps of three. Then max out with the two and three boards seperate workouts by doing a touch n go off the boards or however your raw benching, speed wise, meaning up and down. But like i said earlier 1 month at a weight is nothing. If it always just kept rising monthly someone would have benched 900lbs by now. Try new shit for 1 month. But hit boards hard.
More back work too. That can never hurt.
Deciever i would listen to them and hit the boards and shoulders. The very top is tricep, the bottom is lat ,pec, the middle is speed, and shoulders. Just my opinion. But i would start hitting some 2brd presses paused for hard ass reps of three. Then max out with the two and three boards seperate workouts by doing a touch n go off the boards or however your raw benching, speed wise, meaning up and down. But like i said earlier 1 month at a weight is nothing. If it always just kept rising monthly someone would have benched 900lbs by now. Try new shit for 1 month. But hit boards hard.
More back work too. That can never hurt.
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