couple excercise Questions

S

soccergod

0
Hello,

couple of questions:

With the dead lift trap bar, i have a hard time picking the bar up the first time to my hips. I tend to bend down and pick it up the wrong way putting all the pressure on my back. How should i pick it up the first time?

On bench press, I seriously have never felt anything happenning to my chest when doing it or after. I only get tired on my arms and my chest are always ok. Isnt bench press supposed to hurt the chest? Why arent i feeling anything?


Thats all for now. Please i need the answers
thanks
 
Like picking up anything from the floor: back flat or arched slightly, bend at the knees and start the movement with an explosive lift with the legs and hips. The lower back should only start to be used after the bar is above your knees and your legs are almost straight.

Either your arms are much weaker than your chest and therefore are the limiting factor in how much weight you can bench press, or your grip is too narrow. Done properly the bench press is a mostly triceps dominant exercise. If your grip is too wide and you allow your elbows to flare out, then you use your chest more, but you also risk damaging your shoulder joint. Better to keep the triceps dominant form in the bench press and then do flys, dips or something else to get more pectoral stimulation. As your triceps get stronger and your bench press weight goes up, eventually your chest will also get a lot of stimulation from bench presses.
 
thanks with the deadlift.

About the press, my triceps are very weak. I am doing tricep extensions on the machine on my work out days. Butis it ok to do flys or some chest excercise on the same day as bench press?
 
dswithers gave you good advice about the deadlifts, but I'd go a different way towards targetting your chest. First thing, stay away from the machines. If your triceps are weak, do weighted dips and skull cruschers. Secondly, why don't you try dumbell presses instead of normal bench for a little while to target your chest more. For me personally, nothing hits my chest better than incline dumbell press. I use an adjustable bench that allows me to put it around 30 degrees instead of the 45 angle that most people use. The 45 hurts my shoulders and 30 seems to target my chest more than my shoulders anyways.
 
Doing a few different exercises on your chest day is just fine.

If you are still new at the gym, your split doesn't need to consist of too many exercises, but for chest, I highly recommend standing cable chest flies for shaping a chest. Also, instead of using a barbell for your chest, use dumbbells. This focuses more on the stabilizers and is fun and easy to track your progress.

For triceps, i'm still a big believer in dips! I usually will sit on a bench, put my feet on a body ball (for hip stabilizers), maybe put some weight on my lap, and do full ROM tricep dips.

Good luck!
 
hey guys thanks for all the replies. Really helpfull!

I think im going to try the Incline dumbbell press at 30 degrees. The barbell chest press seems for me is just for my arms. I am also on a Full body routine 3x a week, so doing to many compound movements with the arms would be overtraining.

So i think ill try the incline press. Can you give me a link to the cable press?

thanks
 
xtonymarsx said:
dswithers gave you good advice about the deadlifts, but I'd go a different way towards targetting your chest. First thing, stay away from the machines. If your triceps are weak, do weighted dips and skull cruschers. Secondly, why don't you try dumbell presses instead of normal bench for a little while to target your chest more. For me personally, nothing hits my chest better than incline dumbell press. I use an adjustable bench that allows me to put it around 30 degrees instead of the 45 angle that most people use. The 45 hurts my shoulders and 30 seems to target my chest more than my shoulders anyways.
Click to expand...

Beat me to it. The incline dumbbell presses are one of my favorite lifts at the moment. I've been making steady progress on them, and they are a very smooth, comfortable motion...
 
Thanks guys appreciate all the help.
I have to do my workout tommorow, so ill see how it goes.

I have another question: I do squats, bench press, then Romanian deadlifts. In that order so my legs get enough rest. My question is that its very weird but i do the same Weight for Romanian DLs and squats, the other day i did 220x5 for both of them. I try to do the RDLs as perfect as possible, not touching the ground, maybe 2-3 inches of the ground is how low i go. My squats are pretty perfect, i go parallel.

So why is that, how can i squat and deadlift the same, my upperbody is very weak compared to my lower body though.

Why?
thanks
 
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Your deadlift should overtake your squat eventually. I highly doubt your squat form is what you claim, as that is typically the case with beginners, people who are spotted by beginners, and people who check their own form.

Judging by your name, I'd say that your body is unbalanced strengthwise, because you're not running and kicking while standing on your hands. That's okay, that's why you workout. A major strength imbalance would be someone who benches 220, squats 220, and deads 220.
 
Oh ok then thats good news. but for my squats when i first started i was trying everything to get to parallel without losing any balance, but I always went low and then had to put my leg in front because i was losing balance. But now I can do it perfect without losing balance, and it seems like i am going low enough because im seeing my self on the window and i am parralle, and i also hit a sticking point at the bottom. Which feels really funny but im able to pick the weight up.

As for strength, HELL YA i am VERY weak upper body but lower body is very well built from all the running and sprinting.
 
Ok i have another question, I did my workout today for pyramids set rep scheme. I did 12, 10, 8, 6. I have done this for awhile now so i think my body is used to it.

I do 5x5 of Mon, and Fri. and pyramids on wednesdays. I am thinking of stopping the pyramids and I neeed a new set/rep scheme. I want Strength mainly but a little mass doesnt hurt. What is another scheme I can do? I was thinking 10X3 or 7x3 or something in the lines of that.

ANy suggestions?
 
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