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I have really bad elbow joints from 15 years of football so I decided to try to find a way that I could do DE bench without the pain it typically causes, because it sometimes causes my elbows to flare up for days....
These are the things I came up with: it hurts me more to catch the weight on the eccentric, in other words to lower it, and it hurts me to stop at the top of an explosive concentric....so basically what bothers me most is a rapid decceleration.....so i cut it
What i did is I got in the smith machine rack, hold the snickering please, and set up like a normal bench press with a 45 pound plate on each side, my lats tucked and traps tight, elbows close to me, then I rested the bar right below my sternum. I shove myself as hard as i can away from the bar and use plenty of leg drive. As I come to the top I let go, basically throwing the bar up...then my spotter helps catch it so as to minimize my joint discomfort. I HAD NO JOINT PAIN AT ALL
I thought of a couple other things I may try in keeping with this theme of decreasing joint pain while continuing to work explosively and here are some other things i may try:
DE upper- with a 175 pound log do a push press and let go at the top (in the grass of course)
DE lower- in the grass do a snatch but instead of catching it let it go behind my head
anyone think of others?
btw something else I realized: when you are trying to throw something you automatically use more power than you would use pressing it, and you accelerate throught the range of motion thus making it a more effective dynamic tool
These are the things I came up with: it hurts me more to catch the weight on the eccentric, in other words to lower it, and it hurts me to stop at the top of an explosive concentric....so basically what bothers me most is a rapid decceleration.....so i cut it
What i did is I got in the smith machine rack, hold the snickering please, and set up like a normal bench press with a 45 pound plate on each side, my lats tucked and traps tight, elbows close to me, then I rested the bar right below my sternum. I shove myself as hard as i can away from the bar and use plenty of leg drive. As I come to the top I let go, basically throwing the bar up...then my spotter helps catch it so as to minimize my joint discomfort. I HAD NO JOINT PAIN AT ALL
I thought of a couple other things I may try in keeping with this theme of decreasing joint pain while continuing to work explosively and here are some other things i may try:
DE upper- with a 175 pound log do a push press and let go at the top (in the grass of course)
DE lower- in the grass do a snatch but instead of catching it let it go behind my head
anyone think of others?
btw something else I realized: when you are trying to throw something you automatically use more power than you would use pressing it, and you accelerate throught the range of motion thus making it a more effective dynamic tool
