Benching 101

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Comments

  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    i used to do all the wrong ones dun sa vid and no wonder i kept messing up my hshoulders but unable to add more weight hehehe
  • nrg500nrg500 Posts: 1,235B-Class
    Tips naman diyan regarding sa bench press

    Twice a week lang kasi ang weight training ko

    Ito ang current setup ako

    Day 1 - Flat BB

    Day 2 - Inclined BB


    Wala po akong overhead press. Ano po recommendation nyo ?

    Pwede bang Flat BB + Overhead press na lang ?

    Made-develop pa rin ba ng maayos ang upper pecs ko using Flat BB + Overhead Press ?


    kung real-world functionality naman, mas maganda ba ang standing overhead press kaysa seated overhead press ?

    sana po magkaroon rin ng ganitong thread para sa Overhead Press

    thanks
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    @nrg i'm no guru but my take is this, you can mix-up using BB and DB for your bench press workouts, for example day 1 you can use BBs then day 2 focus on DBs and make sure you use full ROM on both.

    about adding OHP on your routine, i don't think it could really contribute much on your "Upper pec development" goal. though what i can say is when you start getting better and lift heavier weights on OHP you'll most likely get better w/ your bench where in turnthe more you can bench the better the development of/ your pecs eventually.

    About sa fuctionality between seated and standing OHP, definitely mas functional ang standing lets take an example ang isang kargador sa palengke hindi naman po sila naka upo habang may nag aabot ng karga from the ground to their transpo or sometimes they even carry stuffs overhead while walking. Standing OHP lets train the muscle groups need for such motor movement. But to be clear seated OHP has its place in training specially if you're training for physique.

    Last conmcern of yours, I'm still looking for a good artic regarding how to setup the proper OHP but we (the mods) will try to post a good artic once na collate na lahat ng kelangan i cover. :)

    I hope this helps :)
  • nrg500nrg500 Posts: 1,235B-Class
    @ DSmallDivide
    i'm no guru but my take is this, you can mix-up using BB and DB for your bench press workouts, for example day 1 you can use BBs then day 2 focus on DBs and make sure you use full ROM on both.

    ang problme po ay malaki ang weight jumps ng bawat dumbbell dun sa gym na pinagbubuhatan ko

    30 lbs, 40 lbs, 50 lbs then 60 lbs na ang pinakamabigat. small time gym lang po kasi. wala rin po silang fractional plates kaya mahirap din magbuo ng dumbbells

    pero thanks sa info

    about adding OHP on your routine, i don't think it could really contribute much on your "Upper pec development" goal. though what i can say is when you start getting better and lift heavier weights on OHP you'll most likely get better w/ your bench where in turnthe more you can bench the better the development of/ your pecs eventually.

    you mean, i can still have a well-developed chest using only flat bench press ?

    let's say I was able to reach lifting 1.5x of my body weight in the flat bench press ?
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Once you start lifting heavier weights that's when you start seeing improvements on your chest.
  • monching11monching11 Posts: 7,273B-Class
    check ko sana ung vid then i remembred nasa office pala ako. SAD
  • Mighty_OakMighty_Oak Posts: 3,940
    Tengeneng opening lift ni Spoto 660lbs! Talo agad mga kalaban nya on his first attempt! Wahahaha!

    He'll crush Mendhelson's record very soon!
  • monching11monching11 Posts: 7,273B-Class
    OMG 660lbs!!!
  • Mighty_OakMighty_Oak Posts: 3,940
    Yep and it looked like his warm-up! lol!

    Sayang yung 715lbs attempt nya last November, ga bulbol na lockout na lang kinapos pa! That would've been the new raw WR!
  • DalmasVektazDalmasVektaz Posts: 2,157
    allen101 wrote:
    Sinend ang sakin ni Red, pls don't be this guy.
    Watch this with speakers on or have some earphones and let's try not to laugh.

    nangyari na to sakin dati pa..hilulog ko na lang mga plates lol pero nakakatakot to,natawa lang ako sa dadddddd....pero nakakatakot
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    @nrg About sa increments ng DBs sa gym mo i think normal lang yang ganyan in most gyms. so u mean hirap ka mag press pag nag increase ng weight tama po ba?

    then about dun sa second question mo, of course it will yun naman talaga ang isa sa mga targeted muscle groups ng bench. and gaya ng nasabi ni mighty as you get stronger dun ka talaga makakita ng very noticeable improvements.



    Mighty_Oak wrote:
    Tengeneng opening lift ni Spoto 660lbs! Talo agad mga kalaban nya on his first attempt! Wahahaha!

    He'll crush Mendhelson's record very soon!

    Langya parang suminga lang sa 660 eh

    sa 700lbs parang yun palang ang opening lift nya.

    tapos 10 reps at 500lbs? parang "back-off" set pa nga yun dahil mukhang di pa sya pagod hahaha


    anu ba RAW record ni mendy?
  • Mighty_OakMighty_Oak Posts: 3,940
    Mendi's record is 714lbs. How I wish ganyan ako kalakas kay Spoto pagdating sa bench or kahit kalahati lang! hahaha
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    konti na nga lang talaga mabebreak na nya record ni mendi. aakyat na naman of course ang threshold sa RAW benching. teka nagcocompete din ba ng may shirt si spotto? or wala pa?
  • Mighty_OakMighty_Oak Posts: 3,940
    Wala pa akong nakitang vid nya na may shirt sya puro RAW lang.

    Nag try na sya actually ng 715 last Nov. 3 in a meet. Ga-bulbol na lang lockout na sana di pa nakuha sayang talaga!
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    Ah ok... sayang! hehehe pero si mendi pa din ba record holder sa bench na may shirt? di na ako updated sa WRs ng PL eh.
  • Mighty_OakMighty_Oak Posts: 3,940
    I think si Ryan Kennely na pero sa RAW si mendi pa rin.
  • Mga sir dpat po ba tlgng nka arch ung back pg ng bench press?salamat p mga sir
  • dimzon03dimzon03 Posts: 1,524A-Class
    ^yes sir...
    turo sakin yan ni sir monch at sir dalton...
    pero dapat yung upper back at glutes mo lang nkalapat sa bench...
  • StannisStannis Posts: 1,377B-Class
    Nag wowobble yung bar pag nag bebench ako, lalo na pag magaan. Palagay ko di balance ang power distribution ko o mali ang positioning ng shoulder blades ko.

    Ano ba main causes ng pag wobble?
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    Stability mainly ang issue jan, Stable foot placement and more likely you are not "tight" enough during whole movement (this is where arching helps as well) ppwede ding because of weak triceps and you are not firing your lats well enough. :)
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