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re: .
Posted on 1/26/15 at 10:12 pm to DelU249
Posted on 1/26/15 at 10:12 pm to DelU249
Don't fully extend. Do dips. Deep flyes . Keep pinky on ring part of bar. Do close grip bench and decline bench. You have to get your stamina up in the arms.
At the end of your workout, do a flat flye and do a static hold at the bottom to stretch the chest. Do this once for 30 seconds and do as much weight as possible.
Do not do Smith machine as a beginner. You will not develop the stabilizer muscles.
At the end of your workout, do a flat flye and do a static hold at the bottom to stretch the chest. Do this once for 30 seconds and do as much weight as possible.
Do not do Smith machine as a beginner. You will not develop the stabilizer muscles.
This post was edited on 1/26/15 at 10:18 pm
1
Posted on 1/26/15 at 10:21 pm to Hu_Flung_Pu
OP, while you're getting lots of well intentioned advice in this thread, none here have actually seen you work out. Why don't you ask one of the gym employees for a little feedback. Nothing against the suggestions of those on this board, just think you might get better results if someone actually watches you do a few reps and critiques you in person.
Posted on 1/26/15 at 10:44 pm to rocket31
quote:
rocket31
You are so filled with hate over the OT exercise gurus, it's hilarious.
Posted on 1/26/15 at 10:45 pm to DelU249
Pre-exhaust your chest with a different movement before you hit bench so you pecs fail before your triceps fail.
Eta: I see Berg already gave you that advice.
Eta: I see Berg already gave you that advice.
This post was edited on 1/26/15 at 10:48 pm
Posted on 1/26/15 at 10:46 pm to DelU249
quote:
The bar is on tracks if that means anything
Get off the Smith machine, my friend. You need to allow for free range of motion, IMO.
Posted on 1/26/15 at 10:48 pm to tigerinthebueche
quote:
OP, while you're getting lots of well intentioned advice in this thread, none here have actually seen you work out. Why don't you ask one of the gym employees for a little feedback. Nothing against the suggestions of those on this board, just think you might get better results if someone actually watches you do a few reps and critiques you in person
Seconded. And watch YouTube videos on proper form.
Posted on 1/26/15 at 10:52 pm to DelU249
Remove the smith machines. If you want strong triceps use board presses, floor presses, close grip bench and with a spotter use a reverse grip. Personally I find the reverse grip and dips work best for me for triceps
Posted on 1/26/15 at 11:37 pm to Marty McFrat
quote:
Really concentrate on form and feel your chest contact with each rep.
This is an often overlooked advice. You need to get your muscle/mind connection right. Next chest day, do your reps fairly slowly...two seconds up, four seconds down..pinch your shoulder blades together while you're rotating them back and downward with a slight arch in your back. This should help you force the chest to stretch and contract. Going slower will help you focus on the movement and make the muscle/mind connect. Also, as someone else mentioned, your tris are probably lacking behind. Your grip is fine from what you describe and you should feel the pump in your chest once the tris "catch up". Another thing, smith machine has a purpose but I'd bypass it so you can get full range, especially if you're just getting into it. I've been lifting for a long time and just recently got into the smith machine for a specific routine (Dante's Doggcrap routine)..oh, and frick declines, waste of time.
Posted on 1/27/15 at 12:11 am to BIGFOOD
What kind of routine are you currently employing? You need more tricep work. Get rid of the flys and work on your bp. Bp twice per week and incorporate dips and push downs on your 2nd bp day each week. Do 5 sets of bp one day one and nothing else for chest. Try 4 sets of 5 reps per bp on day 2 and do 2-3 sets of weighted dips and 2-3 sets of push downs. Stop doing a split routine if you currently are and don't pyramid.
Posted on 1/27/15 at 12:23 am to DelU249
Make sure you're doing legitimate chest presses...and not winging you arms and using too much of your shoulders.
A huge number of people bench press slightly wrong
A huge number of people bench press slightly wrong
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