? About technique

[Ptrulli]

Hey guys/girls,

I got two questions, hopefully someone can help me out.

1. When I'm doing chest, specifically using DBs, what the proper way to get the weight at the starting position. I have a hard time getting the weight up, but once I do, I can bang out 6reps easily. For instance today I did incline db press 70lbs, it was hard as hell to get the weight up, but once I did (trying for x6) I hit the 6 easily. Problem is I want to go up in weight but I feel like I won't be able to get it to the starting position!!

2. Also flat bench, I've used machine for this in the past, but I'm really tryin to focus on free weights. Again im going for 6reps. I was trying to bench 245. Now maybe it's a conscious thing, but I'm a little nervous going all the way down, and not sure if ill come back up lol, so I do half reps, not full range of motion. Doing this, I'm I wasting my time? Or will I adapt to the weight and be able to complete full range of motion.

Any suggestions will help, thanks in advance.

[Ptrulli]

Anyone?

[lee__d]

1. Put the db's on your knees and kick them up into starting position.

2. Well, it's less effective than full reps. Either lower the weights or get a spotter.

[ironwill2008]

Problem is I want to go up in weight but I feel like I won't be able to get it to the starting position!!

The guy in this vid is kind of a douche bag, but what he says works:

2. Also flat bench, I've used machine for this in the past, but I'm really tryin to focus on free weights. Again im going for 6reps. I was trying to bench 245. Now maybe it's a conscious thing, but I'm a little nervous going all the way down, and not sure if ill come back up lol, so I do half reps, not full range of motion. Doing this, I'm I wasting my time? Or will I adapt to the weight and be able to complete full range of motion.

If all you ever do is half-reps, you'll only gain strength in that small ROM. IOW, if your goal is to bench 245 with full ROM, then train in a full ROM.




If for some reason you can't get someone to spot you, set up in a power rack with the safety catchers adjusted to keep the bar off you if you miss a rep.

[Ptrulli]

Thanks everyone. Using the knee to lift up, I use that but it feels awkward some reason.

The YouTube video I'm on the app and can't watch it yet, but will do so once I get home.

In terms of ROM I rather do that then half reps. I'm at the gym at 430am it's usually empty. But I'll take your advice with the safety catchers. If I can't do 245 I will lower the weight till I can go Full ROM

Lastly what's IOW stand for?

[lee__d]

in other words

[Ptrulli]

Awesome thanks

The video worked now, looks like that'll work, I'll have to try it out, but ill practise it first with light DBs.

[Xuaxace]

As it has been said... If you often have problems doing the first rep, but find the others easy, is because you do not perform full reps. I am usually strongest in my first rep, everytime.

[JoeTommy]

Hey guys/girls,

I got two questions, hopefully someone can help me out.

1. When I'm doing chest, specifically using DBs, what the proper way to get the weight at the starting position. I have a hard time getting the weight up, but once I do, I can bang out 6reps easily. For instance today I did incline db press 70lbs, it was hard as hell to get the weight up, but once I did (trying for x6) I hit the 6 easily. Problem is I want to go up in weight but I feel like I won't be able to get it to the starting position!!

2. Also flat bench, I've used machine for this in the past, but I'm really tryin to focus on free weights. Again im going for 6reps. I was trying to bench 245. Now maybe it's a conscious thing, but I'm a little nervous going all the way down, and not sure if ill come back up lol, so I do half reps, not full range of motion. Doing this, I'm I wasting my time? Or will I adapt to the weight and be able to complete full range of motion.

Any suggestions will help, thanks in advance.

First of all, you're better off being cautious than acting like an idiot and thinking that "you got it". It's always better to be a bit cautious than sorry, you know?

To answer your first question, I personally like to take the weight from each side with both hands, and lean them on my knee, once they're up on my knee I'll go ahead and kick them up to my chest in the starting position, as previously stated by a few other users. Always remember though, if you still feel uncomfortable doing that, you can always grab a spotter for a second who could help you get the weight to your chest, there's nothing wrong with asking for help.

As far as the half reps. You really want to perform a full range of motion when you're working your chest. Going all the way down and pushing up with a squeeze on the way up will ensure maximum work is done and maximum gains will be inherited from the workout. And remember, as I stated before, if ever you're unsure about how many reps you can perform, just grab a quick spotter, anyone will be happy to help you.

Hope this helps...