Form tips

pcrossley · 07-17-2008

I recently read a reply by Big Thunder emphasizing form on bench press. He recommended pushing your chest out and pulling your shoulder blades together to make sure that you isolate your chest muscles. I lifted weights for years in high school and college, but had never heard this tip. WHAT A HUGE DIFFERENCE! I was definitely feeling the burn, and reached my high point with much less weight. I also noticed that my triceps and shoulders weren't as fatigued when it came time to work them. If anybody has any form tips for other muscle groups, please post them...I want to make sure that every rep counts.

Chris · 07-17-2008

It's tips like this that I read every exercise description I come across. You never know when you're going to read something like this, and you say "ahh haa"...

bigthunder · 07-19-2008

I'm glad my tip helped.

Maljonic · 07-19-2008

There's a tai chi move called Stork Cools Wings where you put your should blades together then spread them apart again to finish the move, I think it has something to do with opening out the chest cavity and I bet BTs tip works on the same principle. I'm definitely going to try this next arm day.

zzdub · 07-19-2008

When I bench, I want me entire body to be tight. Arms, chest, abs, legs. Everything should be tight. This will prevent you from getting sloppy and allow you to work the muscles you strictly want to target: chest, tris, and shoulders.

Chris · 07-19-2008

Quote:

Originally Posted by zzdub

When I bench, I want me entire body to be tight. Arms, chest, abs, legs. Everything should be tight. This will prevent you from getting sloppy and allow you to work the muscles you strictly want to target: chest, tris, and shoulders.

When the bar comes off the rack, it should drop without your arms moving. This is your shoulder blades dropping into the back pocket and preparing for the chest move. It's definitely a controlled drop, but I let the bar help push my shoulder blades back. If the body is too tense then the shoulders don't drop as far... then the focus shifts to an arm/shoulder move instead of chest.

07-17-2008	#1 (permalink)
pcrossley Junior Member Join Date: Jun 2008 Location: Birmingham, AL Posts: 20	Form tips I recently read a reply by Big Thunder emphasizing form on bench press. He recommended pushing your chest out and pulling your shoulder blades together to make sure that you isolate your chest muscles. I lifted weights for years in high school and college, but had never heard this tip. WHAT A HUGE DIFFERENCE! I was definitely feeling the burn, and reached my high point with much less weight. I also noticed that my triceps and shoulders weren't as fatigued when it came time to work them. If anybody has any form tips for other muscle groups, please post them...I want to make sure that every rep counts.

07-17-2008	#2 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,981 Blog Entries: 77	It's tips like this that I read every exercise description I come across. You never know when you're going to read something like this, and you say "ahh haa"... __________________ "Half ass effort gets you half ass results." "Negative people can clear a room quicker than a fart." "You don't think your way to a new way of living. You live your way to a new way of thinking."

07-19-2008	#3 (permalink)
bigthunder Member Join Date: May 2008 Location: Clearwater, Florida Posts: 90	I'm glad my tip helped. __________________ 2008 CALIFORNIA CHALLENGE 18 WEEKS Height: 6'6" 4/21/2008 - Day 1 - 438 lbs, 42.7% body fat 7/13/2008 - Day 84 - 409 lbs, 39.9% body fat 8/09/2008 - Day 112 - 400.2 lbs 8/23/2008 - Day 126 - 397 lbs, 39.3% body fat 2008 FLORIDA CHALLENGE 12 WEEKS 10/06/2008 - Day 1 - 420 lbs 10/13/2008 - Day 8 - 415 lbs 10/20/2008 - Day 15 - Year End goal: 359 lbs - 29% body fat

07-19-2008	#4 (permalink)
Maljonic Here to help Join Date: Jul 2007 Posts: 479	There's a tai chi move called Stork Cools Wings where you put your should blades together then spread them apart again to finish the move, I think it has something to do with opening out the chest cavity and I bet BTs tip works on the same principle. I'm definitely going to try this next arm day. __________________ Some people think they can, while others think they can't - all of them are right.

07-19-2008	#5 (permalink)
zzdub Junior Member Join Date: Jul 2008 Posts: 10	Bench Tip When I bench, I want me entire body to be tight. Arms, chest, abs, legs. Everything should be tight. This will prevent you from getting sloppy and allow you to work the muscles you strictly want to target: chest, tris, and shoulders. __________________ Please join me at my Fitness Blog where I write daily articles on my Body For Life progress and provide my training schedule, eating routine, and photos. Please comment on the articles and provide feedback.

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