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Health & Fitness
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Old 03-11-2013, 03:20 PM   #381
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I'm pretty lucky, I've got a best friend since kindergarten as a gym buddy, so we kind of know what each other wants/expects out of a spotter. My safety catches are in terrible spots, either the bar hits 2 inches above my chest, or the bar suffocates me.
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Old 03-11-2013, 07:50 PM   #382
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My rack happens to have the perfect spacing. I can set the pins at a height where I can touch my chest when I have my arch going but if I "deflate" the bar will rest on the pins.
yea I go to my chest. its all about the arch!
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Old 03-12-2013, 04:00 PM   #383
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I have the arch downpat, but I've literally been benching with flared elbows my entire lifting career. Makes me so mad, and also thankful i didn't have any injuries. Excited for tomorrow to tuck them in slightly and aim for lower pec instead of high.

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Old 04-18-2013, 09:41 AM   #384
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i need a bit of help:
i've mentioned that i've been lifting in my condo's gym, which is decently equipped, but not fully equipped. the gym doesn't have an incline barbell bench, so i've been doing incline presses with dumbbells on one of them adjustable benches instead. for some reason, the dumbells go up to 65 lbs, and then there's a set of 85 lbs (so it's missing 70s, 75s, and 80-lb dumbbells). typically, i'd do 70-75 lbs for an incline press for a 7-rep set, and i can't put up 85, even on a good day.

my only other option is to load up plates on a smith machine, but i hate using the smith machine for presses.

suggestions?
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Old 04-18-2013, 09:55 AM   #385
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i need a bit of help:
i've mentioned that i've been lifting in my condo's gym, which is decently equipped, but not fully equipped. the gym doesn't have an incline barbell bench, so i've been doing incline presses with dumbbells on one of them adjustable benches instead. for some reason, the dumbells go up to 65 lbs, and then there's a set of 85 lbs (so it's missing 70s, 75s, and 80-lb dumbbells). typically, i'd do 70-75 lbs for an incline press for a 7-rep set, and i can't put up 85, even on a good day.

my only other option is to load up plates on a smith machine, but i hate using the smith machine for presses.

suggestions?
I'm assuming there's no barbell right?

I'd slowly increase your reps on the 65lb reps and try to work up to 1 rep, 2 rep, 3 reps of the 85lbs. Can you do them on flat yet? I'd mess with the smith machine as extra work but wouldn't make it the base of my lifting. I think all you can really do is keep going at it.
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Old 04-18-2013, 09:58 AM   #386
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I'm assuming there's no barbell right?

I'd slowly increase your reps on the 65lb reps and try to work up to 1 rep, 2 rep, 3 reps of the 85lbs. Can you do them on flat yet? I'd mess with the smith machine as extra work but wouldn't make it the base of my lifting. I think all you can really do is keep going at it.
there's a flat bench with a barbell
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Old 04-18-2013, 10:04 AM   #387
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there's a flat bench with a barbell
So use that and the dumbbells you can lift.
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Old 04-18-2013, 10:16 AM   #388
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My 2c...

Option A) put the incline bench in the smith machine. I am also not a fan of the smith machine for any technical movements, I use it for standing calf raises and thats it.

Option B) Like Solly said, try and work up to the 85 lb dumbells. What is your current rep structure like with the 65's? I bet if you worked up to 12/12/12 or something similar with the 65's (while increasing your flat barbell bench as well) you could push 85's for at least 3 reps, and start going from there.
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Old 04-18-2013, 10:24 AM   #389
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So use that and the dumbbells you can lift.
i like to do both flat and incline.
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My 2c...

Option A) put the incline bench in the smith machine. I am also not a fan of the smith machine for any technical movements, I use it for standing calf raises and thats it.

Option B) Like Solly said, try and work up to the 85 lb dumbells. What is your current rep structure like with the 65's? I bet if you worked up to 12/12/12 or something similar with the 65's (while increasing your flat barbell bench as well) you could push 85's for at least 3 reps, and start going from there.
i can do 12/12/12 pretty easy for the 65s. i think you're right; maybe it's time for me to start working towards 85's for incline. i'd been stagnating in the 70s range for a while now.
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Old 04-18-2013, 10:43 AM   #390
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get a spotter, and go for minimum 3 reps. Your flat bench progress will definitely influence your incline db progress as well
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Old 04-18-2013, 10:52 AM   #391
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Haven't "maxed" in years.. but am repping (10-8-6) 70 pound dumbbells when solo, 75 pound dumbbells when with a spotter OR 155 with bar or 160 bar (with spotter). On smith machine, I'm up around 180 (but that isn't really a good indicator of anything).

Have no idea what my max would be but probably not much given I never attempt it.
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Old 04-18-2013, 11:03 AM   #392
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Lately when benching, my left shoulder has been getting sharp pains, usually as the bar gets closer to my chest. I used to get stingers in that same shoulder in football as a kid, to the point I'd drop to my knees in pain. I've tried widening/narrowing my grip, but nothing seems to help.
Any way to remedy this?

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Old 04-18-2013, 11:12 AM   #393
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Haven't "maxed" in years.. but am repping (10-8-6) 70 pound dumbbells when solo, 75 pound dumbbells when with a spotter OR 155 with bar or 160 bar (with spotter). On smith machine, I'm up around 180 (but that isn't really a good indicator of anything).

Have no idea what my max would be but probably not much given I never attempt it.
You could prob do 190 or so once
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Old 04-18-2013, 11:16 AM   #394
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Lately when benching, my left shoulder has been getting sharp pains, usually as the bar gets closer to my chest. I used to get stingers in football as a kid, to the point I'd drop to my knees in pain. I've tried widening/narrowing my grip, but nothing seems to help.
Any way to remedy this?
are you doing what it says not to in this video?

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Old 04-18-2013, 11:22 AM   #395
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are you doing what it says not to in this video?
I'll have to watch the vid later, work computer has it blocked.
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Old 04-18-2013, 11:35 AM   #396
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I'll have to watch the vid later, work computer has it blocked.
essentially "flaring the elbows". If you were to practice a bench press right now at your desk, do your elbows tuck in at your sides, or are they parallel to your collarbone? Thats flaring.

http://justinrivelli.files.wordpress...t-position.jpg

^ Don't do that
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Old 04-18-2013, 11:42 AM   #397
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If you're trying break through to higher weight I'd suggest doing four sets of 12 to 14 with the best form you can possibly do. Doing three reps with 80's or whatever while struggling just may end up ****ing up your shoulders or something. Four sets of 12 to 14 should trigger a different muscle response compared to your normal set rep range.

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Old 04-18-2013, 11:53 AM   #398
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If you're trying break through to higher weight I'd suggest doing four sets of 12 to 14 with the best form you can possibly do. Doing three reps with 80's or whatever while struggling just may end up ****ing up your shoulders or something. Four sets of 12 to 14 should trigger a different muscle response compared to your normal set rep range.

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he does sets of 12 already
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Old 04-18-2013, 12:11 PM   #399
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essentially "flaring the elbows". If you were to practice a bench press right now at your desk, do your elbows tuck in at your sides, or are they parallel to your collarbone? Thats flaring.

http://justinrivelli.files.wordpress...t-position.jpg

^ Don't do that
I think I'm somewhere in between. They don't flare way out, but they dont get next to my ribcage either.
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Old 04-18-2013, 12:28 PM   #400
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I think I'm somewhere in between. They don't flare way out, but they dont get next to my ribcage either.
if the bar is touching the lower portion of the chest/pec then the elbows are most likely in the proper position. I mean it could be other things, I just know that was the main root cause of my shoulder pains benching
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