actually ppwede din pala na flared ung elbows mo kaya nagwa wobble. kung pupunta ka sa sabado pwede natin silipin form mo. andun naman koya braso and sir milk.
Yun na nga sabi ni DS. Grip the bar really hard as if your trying to bend it para automatic ma engage ang lats mo. Inhale on the decent and keep it in your gut until you press the bar.
hirap din ma perfect ang BP technique. Until now yung leg drive pina practice ko pa din. Kasi laki ng tulong lalo na from the bottom if the power that you'll get from your legs will be transferred to the bar.
ako get ko na yung leg drive ang prob ko lang is madalas ko nakakalimutan haha. naalala mo yung nag test ako sa maximus tas ikaw nag spot. ung unang fail wala lat activation yun, ung second try may lat activation pero wala leg drive kaya nag miss pa din hehehe sa akin kasi ung leg drive mas nakakatulong sa lockout more that sa bottom part hehehe
Naiinggit ako sa ibang nagggym dito samin, walang silang pinoproblema sa bench nila, kahit flat ang likod, nakataas yung paa sa bench at naka baluktot yung kamay sa pag hawak ng bar haha
lying flat kasi sa bench and not focusing much sa technique could only get you far kahit sa mga gifted sa pressing, pero when it comes to moving "heavier" weights you will have to be able to pinpoint weaknesses better para mapalakas gaya samin ni mighty na hindi gifted sa pressing movements.
Mga Sir, ano kaya cause ng sakit ng left shoulder ko pag nag wawarm up sa flat bench press? Warm up ko 70lbs, tapos 90lbs to 110lbs yung actual exercise. Sa warm up lang sumasakit. :P
nagkainjury ka ba sa shoulders dati? sa akin may recurring pain ako sa shoulders dati meron padin till now pero mas manageable na. sa warm ups, try doing RC rotations (search mo na lang sir sa YT ung mga exercises for RC) ot do YTWLs bago ka mag warmup sa bench mismo. sa form naman di kaya naka flare ang elbows mo? kasi kung oo malupit talaga tama nun sa delts.
no prob, i'm glad na nakatulong sayu, actually tama yung ginawa mo kung di mo magawa ung mag tuck ng elbows sa current grip mo you'll have to adjust, using a narrow grip lessens delt pressing and increases tricep activation during the press.
^Once you start lifting heavier weights that's when you start seeing improvements on your chest.
boss okey lang ba if mag bawas ng weight halimbawa 100lbs sa BP or DP na flat tapos nasa second set ka kaso 1 or 2 reps lang nagawa mo ang hirap ka na gawin pwede po bawasan dun sa weight na magagawa mo yung reps ng madami? Thanks
^Useless din kasi paurong yung progress mo. Imbes na bumigat kada set eh gumagaan pa. Reduce the weight to which you can do 3x5 or 5x5 then work your way up.
Im trying po kasi to adopt dun sa new weight kaso 1 or 2 reps lang nagagawa ko. Parang hindi pa tumatama kasi di ko maramdaman feeling ko walang nangyari dun sa 2 reps na yun kaya binabawasan ko na lang para maramdaman ko yung tama. Kasi kada session po nag add ako ng 5 or 10lbs. Salamat sa info sir Might_Oak, tanong ko na din when po ako pede mag add ng weights say 80lbs ko nagagawa yung 3x4 or 5x5?
Im trying po kasi to adopt dun sa new weight kaso 1 or 2 reps lang nagagawa ko. Parang hindi pa tumatama kasi di ko maramdaman feeling ko walang nangyari dun sa 2 reps na yun kaya binabawasan ko na lang para maramdaman ko yung tama. Kasi kada session po nag add ako ng 5 or 10lbs. Salamat sa info sir Might_Oak, tanong ko na din when po ako pede mag add ng weights say 80lbs ko nagagawa yung 3x4 or 5x5?
a 10-lb increase is very big if you lifted 80 lbs in your last session
10 lbs is 12.5% of 80 lbs
Try increasing the weight by 5% or less every session. I would suggest you buy your own 1.25-lb plates so you can do small increases in weight. In most small-time gyms, the smallest plate is 5 lbs so you're minimum is a 10-lb increase which is very big
Example
This week: 80 lbs @ 5 reps
Next week: 82.5 lbs @ 5 reps
^ That is a weight increase of 3.12%. If you were only able to lift 82.5 lbs @ 4 reps, retain the weight for next week but try to hit 5 reps. Once you hit your desired reps, do a small increase again
Take note that what I'm telling is just a guide. Listen to your body. You are the only one who can determine the right percentage increase for every session
Im trying po kasi to adopt dun sa new weight kaso 1 or 2 reps lang nagagawa ko. Parang hindi pa tumatama kasi di ko maramdaman feeling ko walang nangyari dun sa 2 reps na yun kaya binabawasan ko na lang para maramdaman ko yung tama. Kasi kada session po nag add ako ng 5 or 10lbs. Salamat sa info sir Might_Oak, tanong ko na din when po ako pede mag add ng weights say 80lbs ko nagagawa yung 3x4 or 5x5?
a 10-lb increase is very big if you lifted 80 lbs in your last session
10 lbs is 12.5% of 80 lbs
Try increasing the weight by 5% or less every session. I would suggest you buy your own 1.25-lb plates so you can do small increases in weight. In most small-time gyms, the smallest plate is 5 lbs so you're minimum is a 10-lb increase which is very big
Example
This week: 80 lbs @ 5 reps
Next week: 82.5 lbs @ 5 reps
^ That is a weight increase of 3.12%. If you were only able to lift 82.5 lbs @ 4 reps, retain the weight for next week but try to hit 5 reps. Once you hit your desired reps, do a small increase again
Take note that what I'm telling is just a guide. Listen to your body. You are the only one who can determine the right percentage increase for every session
good thing i read about this...eto rin na-encounter ko na problem,
i'm doing my Flat & Inclined BP 3 sets x 6-8 reps, when i can comfortably hit 8 reps for all sets, i increase the weight the following session by 5lbs by adding 2.5 lbs plates on each side. However,there are times that i can even do 6 reps after adding 5 lbs....
i guess i better look for two pcs of 1.25 lbs plates and use these if di makaya yung increment na 5 lbs.
while on the subject of BP...ok lang ba 2x a week mag Chest work out? i've tried doing it once a week before pero pakiramdam ko bitin...I do Inclined Bench Press using Barbells for 3 sets, then follow it up with another 3 sets using Dumb bells on Mondays....and do Flat BPs on Thurs. the reason for such is...if i get to miss my Mon or my Thurs sched for the week (because of work related reasons) I still get to work out my chest at least once for that week...your advices will be highly appreciated. TIA
before, i used to train my chest 2x a week too and i think it was fine training them like that pero ilang days ang pagitan ng training ko para sa kanila. this also applies to any body part for me if i feel like they are lagging.
There is a week na I train it 2x though same as sir cores post and there are times na once a week due to the routine..So far solve pa naman ako sa ganung system.
Thanks Jettie, I guess I have no choice but to do 4-day split because of work.
Next week, yari nanaman sched ko. will only get to workout on Mon & Tues...out of town nanaman ako from Wed til Sat.
At least I can hit upper body on Mon & Lower body on Tues....that is at least i get to work them out once for next week....
Comments
Kailangan talagang makaattend sa GWO.
hirap din ma perfect ang BP technique. Until now yung leg drive pina practice ko pa din. Kasi laki ng tulong lalo na from the bottom if the power that you'll get from your legs will be transferred to the bar.
Mas pina practice ko yung leg drive lalo na sa closed grip nakaka adik! hahaha
Di bale tatanong ko yan kay idol Spoto sa Bb.com forums! Masipag naman sya mag reply.
Naiinggit ako sa ibang nagggym dito samin, walang silang pinoproblema sa bench nila, kahit flat ang likod, nakataas yung paa sa bench at naka baluktot yung kamay sa pag hawak ng bar haha
Aral mode na naman ulit.
thanks po pala dun sa bench press tip nung nagkita tayo sa group workout
nagagawa ko na ang bench press ng elbows tucked in pero I have to use a narrower grip
boss okey lang ba if mag bawas ng weight halimbawa 100lbs sa BP or DP na flat tapos nasa second set ka kaso 1 or 2 reps lang nagawa mo ang hirap ka na gawin pwede po bawasan dun sa weight na magagawa mo yung reps ng madami? Thanks
a 10-lb increase is very big if you lifted 80 lbs in your last session
10 lbs is 12.5% of 80 lbs
Try increasing the weight by 5% or less every session. I would suggest you buy your own 1.25-lb plates so you can do small increases in weight. In most small-time gyms, the smallest plate is 5 lbs so you're minimum is a 10-lb increase which is very big
Example
This week: 80 lbs @ 5 reps
Next week: 82.5 lbs @ 5 reps
^ That is a weight increase of 3.12%. If you were only able to lift 82.5 lbs @ 4 reps, retain the weight for next week but try to hit 5 reps. Once you hit your desired reps, do a small increase again
Take note that what I'm telling is just a guide. Listen to your body. You are the only one who can determine the right percentage increase for every session
good thing i read about this...eto rin na-encounter ko na problem,
i'm doing my Flat & Inclined BP 3 sets x 6-8 reps, when i can comfortably hit 8 reps for all sets, i increase the weight the following session by 5lbs by adding 2.5 lbs plates on each side. However,there are times that i can even do 6 reps after adding 5 lbs....
i guess i better look for two pcs of 1.25 lbs plates and use these if di makaya yung increment na 5 lbs.
while on the subject of BP...ok lang ba 2x a week mag Chest work out? i've tried doing it once a week before pero pakiramdam ko bitin...I do Inclined Bench Press using Barbells for 3 sets, then follow it up with another 3 sets using Dumb bells on Mondays....and do Flat BPs on Thurs. the reason for such is...if i get to miss my Mon or my Thurs sched for the week (because of work related reasons) I still get to work out my chest at least once for that week...your advices will be highly appreciated. TIA
Next week, yari nanaman sched ko. will only get to workout on Mon & Tues...out of town nanaman ako from Wed til Sat.
At least I can hit upper body on Mon & Lower body on Tues....that is at least i get to work them out once for next week....