Yeah, the title says it all really! ha. I thought I was doing ok, as I used to lift quite heavy on the machines, and im not really a scrawny guy, but I tried to bench today and I could only manage about 15kg!!!!
I am assuming this is because my stabiliser muscles have never been worked out.
What I am wondering is, how should I best work them out? and how long might it take before I can bench something that is not embaressing???
thanks.
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Results 1 to 12 of 12
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04-24-2009, 12:40 PM #1Registered User
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started free weights after using machines - cant bench for ****!!!
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04-24-2009, 12:48 PM #2Registered User
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ye its cos ya supportin the bar, just keep benchin till they catch up! shouldnt take long.Originally Posted by BriskyBill
Big tree from little acorn grow
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04-24-2009, 12:50 PM #3Registered User
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Of course.Originally Posted by BriskyBill
You didn't work your stabilizers and you didn't add in 20 to 40lbs of bar.
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04-24-2009, 12:51 PM #4Registered User
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- Location: Chino, California, United States
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its ok dude... Dont worry about how much you can bench, unless your are trying to compete in strong man who gives a rats butt. If you want to increase your overrall strength here is my recommendation to you...
Start incorporating your basic compound exercises into your routine.
Chest- Presses being DB or BB (incline or flat)
Back- Bent Over Rows Barbell
Shoulders- Military being BB or DB
Legs- Squats (smith or Barbell) and Deadlifts very important..
Biceps- curls straight bar
Triceps- Close Grip press or DIPS
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04-24-2009, 12:52 PM #5Registered User
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pull ups too.Originally Posted by tjperez86
Career Mod Negs: 4
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04-24-2009, 01:18 PM #6Registered User
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04-24-2009, 01:21 PM #7Just keep workin on it man, if you're notOriginally Posted by james0566
competing in PL'n the numbers really don't
mean anything, the weight will come with time.
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04-25-2009, 12:31 AM #8Registered User
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good advice! n id go 4 the db option if i were u it will certainly help with your stabilizers!Originally Posted by tjperez86
Big tree from little acorn grow
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04-25-2009, 02:29 AM #9Registered User
- Join Date: Apr 2009
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I brought a freind (who doesn't work out much) to a gym once, I thought a lighter weight for each arm would be fine on a dumbell chest press but as soon as I let go his arms went like spaghetti I'm glad they didnt land on him too bad, bad of me I know. Free weights took me a bit by suprise when I started on them, just keep at it on lighter weights that you can manage and work your way up.
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04-25-2009, 02:34 AM #10Mind over Muscle
- Join Date: Jan 2008
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Exactly.Originally Posted by tjperez86
"I not only don't use gloves, I file the skin off my palms before each workout. I also wrap double sided tape about the bar, sprinkle broken glass on it, dip it in acid, then wrap it in razor wire. I also plug the bar into an outlet, and stand in a bucket of water." - Defiant1
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04-25-2009, 10:40 AM #11Registered User
- Join Date: Aug 2008
- Location: Chino, California, United States
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I didnt get to finish my post because I had to go but, I forgot to add pull ups for your back... and for your lower back do good mornings, plank holds, and those lower back extensions too.
ALso when walking tighten your stomach every now and then
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04-25-2009, 10:52 AM #12Abiad's Army
- Join Date: Oct 2008
- Location: Toronto, Ontario, Canada
- Age: 34
- Posts: 14,768
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Your best bet in increasing your bench is to keep benching.Originally Posted by BriskyBill
And since you havn't used free weights before, I would recommend that you start a beginners strength program. Read through this post. I won't take you long.
http://forum.bodybuilding.com/showth...hp?t=115643271Bench: 215x12 (17/12/2011) PR since torn RC
"Being the best in your circle is not enough; you have to think bigger to become a champion. Don’t think like a small fish in a big pond or else when you get to the ocean you’ll be eaten alive." - Fouad Abiad
"Proper preparation prevents poor performance," - Kai Greene
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