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  1. #91
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    Great tips! Thanks for the help!

  2. #92
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    Thank you there is a enough information for the bench related exercise...

  3. #93
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    Originally Posted by davisj3537 View Post
    Start light and follow a beginner program written by a professional. The program will tell you how much to lift, how many reps/sets and how often to do it.
    This is actually exactly what I was told when I started working out. I started very light (literally just the bar) and slowly went up over many months. I've never had a problem with rounding my shoulders or being able to keep my shoulder blades together.

  4. #94
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by jellyayer View Post
    This is actually exactly what I was told when I started working out. I started very light (literally just the bar) and slowly went up over many months. I've never had a problem with rounding my shoulders or being able to keep my shoulder blades together.
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  5. #95
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    Where the hell did this thread come from? lol. I only just noticed it.

    But a great thread nonetheless.

  6. #96
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    Originally Posted by SXElifter View Post
    Where the hell did this thread come from? lol. I only just noticed it.

    But a great thread nonetheless.
    No one ever reads good threads, has thou not noticed this yet? lol. errybody is reading how is my routine threads instead.
    Experience, not just theory

  7. #97
    All Hail Kelei SXElifter's Avatar
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    Originally Posted by davisj3537 View Post
    No one ever reads good threads, has thou not noticed this yet? lol. errybody is reading how is my routine threads instead.
    This couldn't have been stickied for too long. Then again, I thought I knew what all the stickies were in this section so I didn't pay attention to what was there anymore.

  8. #98
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by SXElifter View Post
    This couldn't have been stickied for too long. Then again, I thought I knew what all the stickies were in this section so I didn't pay attention to what was there anymore.
    There have been a few changes lately in the WP and exercise section. Mods congregate and debate these things as needed.
    Experience, not just theory

  9. #99
    Registered User chippy7's Avatar
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    Thank you for this information. i never knew my wrist should have been like that.

  10. #100
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    Great post, lots of great info thanks!!

  11. #101
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    looking forward to putting this to good use in my workout

  12. #102
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    Bump

  13. #103
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    Great info duude thanks for the share

  14. #104
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    great tips thanks

  15. #105
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    Smile

    nice!! I will do that thank you!

    Cheerss and have a great one!!!
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  16. #106
    Registered User 89Trainer's Avatar
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    Wow great post. Love the photos and very detailed in the descriptions.

  17. #107
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    Got a question on touch and go and pause in bench press. Does the touch and go and bounce off the chest is the same? I did some googling but i am confused about that. And what do you suggest for fierce 5 novice routine if goal is strength / hypertrophy (TnG or Pause).
    Last edited by dency45; 07-29-2015 at 03:54 AM.

  18. #108
    Keep Hustlin Cuz cubsfan2154's Avatar
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    For Dumbbell flat bench should it be more of a 45% angle or 90%?
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  19. #109
    "Thats what!" -She MyEgoProblem's Avatar
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    Originally Posted by dency45 View Post
    Got a question on touch and go and pause in bench press. Does the touch and go and bounce off the chest is the same? I did some googling but i am confused about that. And what do you suggest for fierce 5 novice routine if goal is strength / hypertrophy (TnG or Pause).
    Tng isnt a bounce. That's how lunatics bastardise the lift and crack a rib :-) Think more that you are bringing it down to lightly
    touch your tshirt..then pressing back up.

    There should be no real impact, imagine your chest was made of glass ;-) treat your sternum with a little respect and you should get the feels for a touch and go!

    As for tng vs paused? Pause helps build the strength off your chest at the bottom, but most ppl can tng more so you may get more overload ... I like paused, but I REALLY like Spoto press (2second pause 1" above chest) its a nightmare!

  20. #110
    Registered User dency45's Avatar
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    Originally Posted by MyEgoProblem View Post
    Tng isnt a bounce. That's how lunatics bastardise the lift and crack a rib :-) Think more that you are bringing it down to lightly
    touch your tshirt..then pressing back up.

    There should be no real impact, imagine your chest was made of glass ;-) treat your sternum with a little respect and you should get the feels for a touch and go!

    As for tng vs paused? Pause helps build the strength off your chest at the bottom, but most ppl can tng more so you may get more overload ... I like paused, but I REALLY like Spoto press (2second pause 1" above chest) its a nightmare!
    Thanks. I thought I am doing bounce cause someone in my gym told me doing that where I am really controlling the eccentric and lift the weight after it touch my chest. So in fierce 5 i think ill combine them. TnG on the 1st 4 reps then pause on the last. How is that? Wow, that seems very hard!

  21. #111
    Registered User NLSTrainer's Avatar
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    So horrible bench forms in my gym lately, that i decided to do basic info/tips video for beginners:

    https://youtu.be/0Y08ZervOJM
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  22. #112
    I need about tree fiddy davisj3537's Avatar
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    Originally Posted by cubsfan2154 View Post
    For Dumbbell flat bench should it be more of a 45% angle or 90%?
    Depends on the goal. Two completely different styles outlined in this thread.
    Originally Posted by dency45 View Post
    Thanks. I thought I am doing bounce cause someone in my gym told me doing that where I am really controlling the eccentric and lift the weight after it touch my chest. So in fierce 5 i think ill combine them. TnG on the 1st 4 reps then pause on the last. How is that? Wow, that seems very hard!
    Play with it and find what works best for you.
    Experience, not just theory

  23. #113
    Registered User DavidMan18's Avatar
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    man since retracting my scapula my chest has blown up

  24. #114
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    Originally Posted by DavidMan18 View Post
    man since retracting my scapula my chest has blown up
    I bet your shoulders feel healthier too ;-)

  25. #115
    Registered User SportPsych1's Avatar
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    Great thread. I'm perennially flaring the elbows and bending the wrists on the last few hard reps...

  26. #116
    Registered User GlennMenjivar's Avatar
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    Yes, I do agree that this is a nice thread and provides lots of tips and helps the beginners to develop good habits.

  27. #117
    Banned steve2b's Avatar
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    great information , thanks

  28. #118
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    good post bro! hadn't seen this till now but this kind of stuff will be very helpful to beginners.

    a few things from my experience that may help:

    -having a strong upper back is very important to having a strong bench, allows you to control the weight as you lower it
    -when flaring my elbows, i have found that if hypertrophy is your main goal then not locking out can help preserve your shoulders.
    -biceps, similar to your upper back i think are extremely important to being able to control the weight on the negative portion of the rep


    just some of my thoughts
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  29. #119
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    When benching, try to pull your hands together, not physically moving them but it causes additional contraction on the pecs
    Currently seeking new rep opportunities with an entrepreneurial company that encourages creativty.

  30. #120
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    I've been following the links in this thread and watching the powerlifting videos on bench, squat, deadlift, et. Thanks for sharing. Looks like I've been doing bodybuilding bench press techniques, but those powerlifting techniques are something I definitely want to try.

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