posted July 28, 2000 09:08 PM            

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I have been lifting for about 8 years now, so I am no stranger to the weight pile. But recently my lats have been getting very sore after benching. Now I know that you have to have a strong foundation to have a good bench and the lat muscles play a part in the bench, but this is ridiculous. I mean they are sore to the touch!

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posted July 28, 2000 09:54 PM         

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You might be unconsciencely using your lats more than your chest. I would take some time off away from the bench and do substitute chest exercises. Then slowly get back into benching and start with less weight. Make sure that your back is fully against the bench at all times. If you know somebody in the gym that you can trust and that he/she knows what they're doing, ask them to watch you as you bench. Maybe they can spot something right away that you're doing wrong. Everybody here can only guess what it is and it's hard to pin-point the problem just over a computer. Good luck!

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Use the SHIP principle when training

Train.........................(S)mart
Train.........................(H)ard
Train with...................(I)ntensity
Train with...................(P)urpose

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posted July 28, 2000 11:22 PM            

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are you using too much weight where your back is arching off the bench? if so theres your answer.if not id say the width of your lats may be in the way try using dumbbells and you can also narrow your grip on the bar.
also are you doing db pullovers during chest day,if so thats absolutley the reason why your lats are sore. your form on the pullovers may be off where you are hitting the lats..
sourjerk

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posted July 29, 2000 08:35 AM            

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I do not keep my back completly flat while benching. It is arched slightly. You kind of have to do this. I usually lift alone, but the other day my one buddy came in with me and after spotting me on the bench he said, "You should see your lats when you are benching, they are hugh." I do have nice lats, but I do not think they should be kicking in while benching.

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posted July 29, 2000 09:56 PM            

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next time you bench focus on keeping your back completley flat on the bench and see if this makes a diffrence.you may have to lower the weight a bit,but give it a try its a common prob for people with big lats.
sourjerk

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posted July 30, 2000 01:02 PM            

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sour jerk, there is no way I can keep my back completly flat. I would have to lift my feet off the ground. I do not want to do that. I guess my lats will just have to get use to this.

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posted July 30, 2000 10:18 PM            

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That is EXACTLY what you should do, lift you feet off the ground! Swollow your pride cut the wieght and put your feet on the bench or even cross them and put them up in the air. Squeeze you shoulders together and concentrate on pulling your arm together with you pecks rather than blindly moving the wieght upwards with and muscle you can. doing bad form (like you describe) for dumbells I can do 75-80 for 6-8 reps (I'm small) but with this form 50-55 is hard to do. Don't be an ego lifter.

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posted July 31, 2000 09:21 AM            

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CB38AC, I feel you are without a doubt wrong! You can not take away your stabilizers(legs) Plant your feet and the bench will grow. I know a lot of people who do it your way and you can't even tell the work out. As far as ego goes, I park mine outside the gym door before I enter. I really do not care about the weight I lift as long as I do good form. And I would have to say my form is perfect on every movement I do.

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posted July 31, 2000 09:34 AM         

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Keep your back flat and throw some plates under your feet.

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posted July 31, 2000 09:57 AM            

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I alway park my feet on the end of the bench. Take your back out of the lift and use your tri and pecs. That what bench is for - your not powerlifting. So you do not need to drive with the hips. Its about isolation.

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posted July 31, 2000 10:33 AM            

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I really do not think I am driving with the hips. I keep my ass on the bench all the time.

I am opened minded, so maybe I will give it a try this Friday.

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posted July 31, 2000 11:30 PM            

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you dont need feet on the ground to be stable im sorry but my feet are always on the bench when i press and i dont egt sore lats maybe you should take the advice your asking for and do it because we have tried this and it works ya you gotta cut weight down but it will build more mass unless your a powerlifter weight isnt important ,remember your buildign for size not strength i think CB38AC is totally right

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Milk is for babies when you grow up drink beer

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posted August 01, 2000 07:33 AM            

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Ok, ok, I will give it a try this Fri. I'll let you know.

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posted August 03, 2000 02:18 PM            

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Bump

H
O
T

BLOOD - let us know?

CYA

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