Mounting Heavy Weights

[tropo]

Could not post these above. Some more bench press instruction from Mark Rippetoe:

Edited October 11, 2012 by tropo

[tropo]

Depends a bit if i can keep it in the hall where it is now, doesn't look so good outside of my gym room.

LOL, this reminds of when I had my own gym at home. I had a pec deck and a triceps dip station in my bedroom because it wouldn't fit in my main gym room. Of course you can keep it - why would it matter how it looks?

[robblok]

@tropo, actually i do it rippetoe style my forearms stay vertical and i stay within the with they are stating. Never did the real wide grip as in angling my forearms outward. I thought you were talking about a narrow grip as they use for triceps pushes with the bar.

[tropo]

@ Tropo, been having a look a bench press grips and they are wide grips, well they are as how I hold the bar :

Gripping the barbell

Experiment between narrower and wider grip from the barbell and figure out which muscle group of the two, triceps or chest, is most powerful. A good rule of thumb is that the wider you grip the more you activate your chest muscles. The widest possible grip shortens the distance of the lift.

How you grip the barbell, whether it is thumbs over or thumbs under the barbell is up to you and a matter of personal preference. “Thumbless” grip is more popular, but also more dangerous; not using the full grip increases the risk of dropping the weight during the lift and risking a serious injury. However the “monkey grip” can improve your maximums and give you a better stretch on your pectoral muscles. Feel free to try both grips and see if the other works better.

ar :

I don't know who wrote that article, but it is one of the worst I've read on bench press technique... sounds like a "monkey" wrote it.

[robblok]

likewise, look at the vids Rippetoe is arguably one of the best, he knows it better as most of for sure. I was a bit confused with that people ment by wide grip, because narrow grip for me is real narrow and i train my triceps then. But for my chest i have (relative) wide grip just like in the vids keeping my forearms vertical not angled outwards.

[tropo]

likewise, look at the vids Rippetoe is arguably one of the best, he knows it better as most of for sure. I was a bit confused with that people ment by wide grip, because narrow grip for me is real narrow and i train my triceps then. But for my chest i have (relative) wide grip just like in the vids keeping my forearms vertical not angled outwards.

I made a point of it because when you train in a public gym you'll see most people going wider than you see in Rippetoe's videos. Grip width is a big element to consider, but just as important is elbow (arm) positioning, speed of movement, back arch and foot positioning. Using the "monkey grip" is strictly for monkeys. I'd love him to explain how using the "monkey grip" increases the stretch on the pecs and weights lifted.

Let's finish off on a cheerful note:

http://www.youtube.com/watch?v=JJ3IWe_i-v0

If they weren't wearing these stupid bench shirts we wouldn't see the horrific accidents. He's attempting over 800 lbs here. The world record raw weight is only just over 700 lbs. These shirts have increased the world record by nearly 400 lbs.

Edited October 11, 2012 by tropo

[Kalbo]

Will keep that in mind. So do you guys use a narrow grip ?

Personally, I use neither a narrow nor wide. Difficult to explain, but when the bar is on my chest, my arms are more or less straight, i.e. at about a 90 degree angle in relation to the chest.

[likewise]

Thanks Tropo for the vids, will start doing using that grip, looks like the way to go

[robblok]

Will keep that in mind. So do you guys use a narrow grip ?

Personally, I use neither a narrow nor wide. Difficult to explain, but when the bar is on my chest, my arms are more or less straight, i.e. at about a 90 degree angle in relation to the chest.

Same here, i was confused at first because for me this is a wide grip, narrow grip we used to do for triceps then your hands are a lot closer together almost touching. Anyway we got that cleared up.

I liked my workout with the power hooks and will be using them again today. They determinately are nice for heavy weights for shoulder or chest.

[Kalbo]

likewise, look at the vids Rippetoe is arguably one of the best, he knows it better as most of for sure. I was a bit confused with that people ment by wide grip, because narrow grip for me is real narrow and i train my triceps then. But for my chest i have (relative) wide grip just like in the vids keeping my forearms vertical not angled outwards.

I made a point of it because when you train in a public gym you'll see most people going wider than you see in Rippetoe's videos. Grip width is a big element to consider, but just as important is elbow (arm) positioning, speed of movement, back arch and foot positioning. Using the "monkey grip" is strictly for monkeys. I'd love him to explain how using the "monkey grip" increases the stretch on the pecs and weights lifted.

Let's finish off on a cheerful note:

http://www.youtube.com/watch?v=JJ3IWe_i-v0

If they weren't wearing these stupid bench shirts we wouldn't see the horrific accidents. He's attempting over 800 lbs here. The world record raw weight is only just over 700 lbs. These shirts have increased the world record by nearly 400 lbs.

Watching that made my <deleted> start running up around in my chest.

[Kalbo]

likewise, look at the vids Rippetoe is arguably one of the best, he knows it better as most of for sure. I was a bit confused with that people ment by wide grip, because narrow grip for me is real narrow and i train my triceps then. But for my chest i have (relative) wide grip just like in the vids keeping my forearms vertical not angled outwards.

I made a point of it because when you train in a public gym you'll see most people going wider than you see in Rippetoe's videos. Grip width is a big element to consider, but just as important is elbow (arm) positioning, speed of movement, back arch and foot positioning. Using the "monkey grip" is strictly for monkeys. I'd love him to explain how using the "monkey grip" increases the stretch on the pecs and weights lifted.

Let's finish off on a cheerful note:

http://www.youtube.com/watch?v=JJ3IWe_i-v0

If they weren't wearing these stupid bench shirts we wouldn't see the horrific accidents. He's attempting over 800 lbs here. The world record raw weight is only just over 700 lbs. These shirts have increased the world record by nearly 400 lbs.

Funnily enough, I had just finished reading about Scot Mendelson, who's bench record without a bench shirt is 324 Kg (715 lbs). With a shirt, his record is 465kg (1030 lbs).

For those who don't know, those weights are phenomenal. For what it's worth, my personal record is 115Kgs. Looks very insignificant.

[robblok]

likewise, look at the vids Rippetoe is arguably one of the best, he knows it better as most of for sure. I was a bit confused with that people ment by wide grip, because narrow grip for me is real narrow and i train my triceps then. But for my chest i have (relative) wide grip just like in the vids keeping my forearms vertical not angled outwards.

I made a point of it because when you train in a public gym you'll see most people going wider than you see in Rippetoe's videos. Grip width is a big element to consider, but just as important is elbow (arm) positioning, speed of movement, back arch and foot positioning. Using the "monkey grip" is strictly for monkeys. I'd love him to explain how using the "monkey grip" increases the stretch on the pecs and weights lifted.

Let's finish off on a cheerful note:

http://www.youtube.com/watch?v=JJ3IWe_i-v0

If they weren't wearing these stupid bench shirts we wouldn't see the horrific accidents. He's attempting over 800 lbs here. The world record raw weight is only just over 700 lbs. These shirts have increased the world record by nearly 400 lbs.

Funnily enough, I had just finished reading about Scot Mendelson, who's bench record without a bench shirt is 324 Kg (715 lbs). With a shirt, his record is 465kg (1030 lbs).

For those who don't know, those weights are phenomenal. For what it's worth, my personal record is 115Kgs. Looks very insignificant.

My personal best is 150kg but i don't try it orten as i train alone. Also it does not hold much appeal to me. That was done last year may when a friend stayed at my place. Since then i havent tried it i think it is about the same.

It pales in comparison with these guys but im not training for strenght.

[likewise]

150 nice, max I ever did was 110 and only 3 reps. I usually bench 70 but 8 to 10 reps. Getting too old to focus on the heavy lifting, happy enough to keep on looking fit and having lean muscle around me instead of love handles .

[robblok]

Ok i now used them for incline DB press. It worked like a charm, the result was more strenght and concentration left for the exercise and putting them away was also much easier. This product is worth its 60$. (think its cheap to make). I really love how it improves my incline db press. Just so much safer and less hassle, more power left for the exercise, no stress after mounting the weights or problems putting them back.

[tropo]

Ok i now used them for incline DB press. It worked like a charm, the result was more strenght and concentration left for the exercise and putting them away was also much easier. This product is worth its 60$. (think its cheap to make). I really love how it improves my incline db press. Just so much safer and less hassle, more power left for the exercise, no stress after mounting the weights or problems putting them back.

You compare that to what I'm doing. First I have to walk over to the rack to grab the DBs - walk back to the bench backwards, making sure my feet are placed safely before I sit down, placing the weights on my knees - then sitting back with them to start the exercise from the bottom position, and then when finished I reverse the process to re-rack the DB's. Try that with 115 lb DB's - no easy task. Now you're seeing a great advantage of having a home gym.

Edited October 12, 2012 by tropo

[robblok]

Ok i now used them for incline DB press. It worked like a charm, the result was more strenght and concentration left for the exercise and putting them away was also much easier. This product is worth its 60$. (think its cheap to make). I really love how it improves my incline db press. Just so much safer and less hassle, more power left for the exercise, no stress after mounting the weights or problems putting them back.

You compare that to what I'm doing. First I have to walk over to the rack to grab the DBs - walk back to the bench backwards, making sure my feet are placed safely before I sit down, placing the weights on my knees - then sitting back with them to start the exercise from the bottom position, and then when finished I reverse the process to re-rack the DB's. Try that with 115 lb DB's - no easy task. Now you're seeing a great advantage of having a home gym.

Yes for this exercise there is definately an advantage, you loose so much strenght in mounting them and putting them back. I can use all my energy on the exercise itself. For incline DB press it works great. Other exercises too but incline was the hardest to mount.

[likewise]

Well, just finished shoulders and biceps ,let me explain : Started with seated dumbbell press 4 x 9 with 12.5 kilos / Standing military press 3 x10 with 30 kilos/ seated front press with barbell 3 x 10 with 40 kilos/ front dumbbell raises 3 x 10 with 7.5 kilos / Side lateral raises 2 x12 with 7.5 kilos.

Then on to biceps : Barbell curl with EZ bar 1 x10 with 20 kilos - 2 x 6 with 35 kilos - 1 x 10 with 20 kilos/ hammer curl 3 x 8 with 12.5 kilos - 2 x 15 pull ups. .

Abs 15 times with the wheel.

What do you guys think ? Ok ?

Edited October 12, 2012 by likewise

[robblok]

I don't get the pullups with biceps its more a back exercise. As for the weights they don't mean much its more do you feel you had a good workout. They could be too light or too heavy. Sometimes i just squeeze a few more reps out. My reps are not set in stone but it takes a while to change old habits.

Your shoulders are worked a lot but maybe its better to do a few more set side raise and less presses. But that is personal

For biceps i like higher reps as they feel better.. but for each his or her own.

Not giving comments here just my opinion what i like for working out.

[likewise]

Well I am all ears since I am looking for advice, I always tend to overdo the press exercises, so indeed some more side lats sounds good. Yes with these weights I do feel like I had a good workout. The pull ups are bit of both I think arms/back.

Concerning the higher reps with biceps sounds good too, when I'm doing 6 with 35 kilos my posture is not as good as it supposed to be.

Next work out day will be chest, gonna focus on good posture and good grip when bench pressing. Who knows might end up with a chest like a centurion .

Edited October 12, 2012 by likewise

[tropo]

Well, just finished shoulders and biceps ,let me explain : Started with seated dumbbell press 4 x 9 with 12.5 kilos / Standing military press 3 x10 with 30 kilos/ seated front press with barbell 3 x 10 with 40 kilos/ front dumbbell raises 3 x 10 with 7.5 kilos / Side lateral raises 2 x12 with 7.5 kilos.

Then on to biceps : Barbell curl with EZ bar 1 x10 with 20 kilos - 2 x 6 with 35 kilos - 1 x 10 with 20 kilos/ hammer curl 3 x 8 with 12.5 kilos - 2 x 15 pull ups. .

Abs 15 times with the wheel.

What do you guys think ? Ok ?

Seems pretty solid.

Just some thoughts - there is no absolute right and wrong way to train. I've never done 2 identical workouts in 36 years.

Why do you stick to the same weight for your sets? I don't see the point of repeating a set with the same weight. I would do a warmup set or 2, then some heavier sets increasing the weight on each set for the desired reps. Once I've reached my heaviest set I'll do a drop set after that for a pump.

I don't think you need DB front raises. You're already doing a lot of front deltoid work with DB and barbell presses. I would increase the number of side lateral raises instead. You could also use some read deltoid exercises.

Why do you use the EZ curl bar?... and after that you do hammer curls. Neither of these movements give a maximum contraction in the bicep. I use a straight bar for standing curls and an EZ bar for preacher curls. I don't like low rep sets for biceps. Normally 10 or more reps. Absolute minimum would be 8.

Doing standing military press and then seated barbell press is doubling up and not necessary. Just DB presses and a barbell press should be enough.

It's not a bad idea to finish off with some pullups. That will finish off the biceps - I do that sometimes for an extra pump.

Edited October 12, 2012 by tropo

[likewise]

You got any good rear deltoid exercises ? I need to make a few adjustments to my work out routine, like Robblok said old habbits are hard to break and been stuck with this routine for a long time now. So shoulders will do a bit less press work, more side lats and rear deltoids !

I use the EZ barbell since I thought that was the way to go to do standing biceps barbell curls, maybe can add some seated dumbbell curls ? Been a bit lazy of adding weights lately, getting my ass back in gear as we speak, want to add some more volume again so will need to add weights.

Thanks for the info so far guys

Edited October 12, 2012 by likewise

[tropo]

You got any good rear deltoid exercises ? I need to make a few adjustments to my work out routine, like Robblok said old habbits are hard to break and been stuck with this routine for a long time now. So shoulders will do a bit less press work, more side lats and rear deltoids !

I use the EZ barbell since I thought that was the way to go to do standing biceps barbell curls, maybe can add some seated dumbbell curls ?

Thanks for the info so far guys

I would do rear lateral raises laying face down on an incline bench set at an angle low enough to just clear the DB's from touching the floor while executing them.

I wouldn't necessarily suggest you press less, just more intensely on a few exercises. Try pyramid'ing your weights, 15, 12 (warmup), 8, 6 (work sets) 15 (pump set) (example only).

Try using a straight bar for barbell curls. You could be surprised how hard it works them compared to the EZ curl bar. You'll use less weight as it is harder.

[likewise]

the rear lateral raises sound good, writing a new. adjusted work out routine now. You think Flat bench is a must or will the incline bench press be enough ?

Thanks for the heads up on the reps/weights.

[tropo]

My workouts start with the incline DB, then flat bench, then pec deck and then incline hammer strength. Sometimes I add dips in there too.

Most people are lacking in the upper chest region, so focusing more on that area is a good idea. I don't do flys. I don't like them because they don't keep tension on the pec muscle and put the shoulder joint in a vulnerable position - taking all the load at full stretch.

I think you should do at least one flat exercise and one incline.

[likewise]

I like the incline bench press for upper chest development. Thanks

[tropo]

I like the incline bench press for upper chest development. Thanks

Be sure to review Charles Glass's Chest routine that I linked above. He really emphasizes how you should work your chest correctly to eliminate front deltoid involvement. Just doing the movements (going through the motions) is not enough. You have to feel the muscles being isolated and working the right way to see maximum benefit. This can take some practice with chest work.

Edited October 12, 2012 by tropo

[tropo]

I just about injured my biceps trying to mount some heavy DB's yesterday. Those power hooks would have come in very handy.

[robblok]

I just about injured my biceps trying to mount some heavy DB's yesterday. Those power hooks would have come in very handy.

If there is a place you can hang them on, you should consider getting a pair. It really makes working with heavy dumbbells a lot better. Its great for lifting them and putting them back. Makes it a lot safer IMHO.

[tropo]

I just about injured my biceps trying to mount some heavy DB's yesterday. Those power hooks would have come in very handy.

If there is a place you can hang them on, you should consider getting a pair. It really makes working with heavy dumbbells a lot better. Its great for lifting them and putting them back. Makes it a lot safer IMHO.

Tell me about it. I was lucky to escape with no serious injury. It's a good reminder about how dangerous mounting heavy dumbbells can be.

Here's what happened. I had the 115 lbs on my knees ready to mount for a set of incline presses. I didn't push back hard enough with my knee on the right side so instead of leaving the mounting up to momentum and gravity I was forced to curl the weight into position... which could have torn my bicep - I did feel it tearing at the muscle which was still recovering from a heavy biceps session a few days earlier.

This was all due to a momentary lack of concentration. That's all it takes.

[robblok]

Im spoiled now, really love using them now. No loss of strength while mounting, no worries when putting them back. Now all i have to do is increase the weights a bit. Tomorrow ill be doing incline dumbbell presses again