Face Pulls

[fistfullofsteel]

ME WANTS SOME SPATTERSON




UMMMMM, ummmmm, ummmmm. What's that Spatterson? You want me to jump of a bridge? Ok, no problem. How tall do you want the bridge to be?

 

[spatts]

Holy Cow, let's open our minds indeed, and perhaps take our own advice. There are MANY variations on this movement, and the one I posted is just one. Try one, try them all...they're not REALLY all that different, and you will either get results or you won't. Simple. You can tell after the first set if it's hitting where you want it to or not.

dutch, I just use the bar to pull my body up, pinch my shoudler blades together, and lay back down on them pinched together.I drive with my heels back onto my upper back, and bring the bar out using my lats and without letting my shoulder blades separate. This posture will take a few inches off your bench stroke, so you may need to lower the hooks that the bar starts on. Then I descend elbows in and down to my upper abs, which is also where the bar is directly over my elbow with my arm at 90 degrees against my body, and press straight up (not back). Hope that made sense to you.

 

[Imnotdutch]

"dutch, I just use the bar to pull my body up, pinch my shoudler blades together, and lay back down on them pinched together.I drive with my heels back onto my upper back, and bring the bar out using my lats and without letting my shoulder blades separate. This posture will take a few inches off your bench stroke, so you may need to lower the hooks that the bar starts on. Then I descend elbows in and down to my upper abs, which is also where the bar is directly over my elbow with my arm at 90 degrees against my body, and press straight up (not back). Hope that made sense to you."

Thanks that makes sense.........i set my back up as you do but I don't think I manage to maintain it when I help lift out the bar. I'll work on it. Never have used my legs well......I'll work on that too.

Thanks.

 

[spatts]

I drive so hard with my legs to bench, that the only thing that feels strained on me afterwards is my right hamstring. If you can master that leg drive, you will see some big numbers.

 

[Hannibal]

I drive so hard with my legs to bench, that the only thing that feels strained on me afterwards is my right hamstring. If you can master that leg drive, you will see some big numbers.

Dutch...funny thing about "benching with your legs"...as I have seen with Spatts and Project....its just one of those things that eventually clicks. And once it does your bench feels like one movement...not a series of individuals movements.

I remember when Spatts finally felt it..and it clicked. Project didnt "get it" until last week. We will see if he retains that feeling today.

 

[Imnotdutch]

Dutch...funny thing about "benching with your legs"...as I have seen with Spatts and Project....its just one of those things that eventually clicks. And once it does your bench feels like one movement...not a series of individuals movements.

I remember when Spatts finally felt it..and it clicked. Project didnt "get it" until last week. We will see if he retains that feeling today.

So am I right in thinking that you drive once the bar is in the bottom position? you aim to push yourself up onto your shoulders which in principle will help get the bar moving and then maintain a position that is almost a decline bench?

I dont care how long it takes so long as I get it .

 

[spatts]

When I set up, get into position, drive back with my legs, etc...that's all before I even unrack the bar. None of that changes through the movement. The drive is there from the begining to the end.

Hannibal is right...it took me a couple weeks. It felt like 2-3 movements, shoulders under, in and down, then up. After a couple weeks, I was doing them, and it just hit me that it was one motion. I had been thinking about every step individually, but then the entire physics scheme just became one motion. It's a light bulb moment...

 

[Hannibal]

So am I right in thinking that you drive once the bar is in the bottom position? you aim to push yourself up onto your shoulders which in principle will help get the bar moving and then maintain a position that is almost a decline bench?

Your legs drive you into the bench throughout the movement. But yes, you drive through your heels at the bottom of the bench...the more force you generate driving your traps and upper back into the bench....the more force you can generate to accelerate the barbell. It turns the bench press into more of a whole body movement...a controlled shove if you will.

 

[Imnotdutch]

Thanks for the help Spats and Hannibal. Could be interesting working on this.