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Do you arch your back when doing close grip bench?
- Thread starter sk*
- Start date
J
jeremys
Guest
yes, i train close-grip, boards, etc as close as i can to my competition form
jeremys said:
this is correct
Lord_Suston
New member
I don't compete so I stay flat as possible, most of it is I feel more comfortable that way thoguh
J
jeremys
Guest
sk* said:Reason I asked, is cause shouldn't you do extra work just to strengthen the triceps? Shouldn't the tricep work be done in a bodybuilding manner?
Guess I was off here, i'll use proper pl bench form on close grips.
-sk
im going to assume you plant to compete in bench contests sometime.
you dont want to just strengthen a muscle, that's not good enough (unless it's an injury issue). you want to strengthen it to help with that portion of your lift (lockouts, boards, etc). a 2 board is a lot different than rack lockouts, though they both work the triceps.
btw, do you post your workouts anywhere? i'd be interested in your progress
In a competition will you not want your triceps to be strong in a plane where back is arched, etc...? Train like you compete. As for my training, after I do my compound moves the way I would in a comp, I do isolation work (a.k.a. bodybuilder style), so if my tris aren't fried from a 4 board close grip, they certainly will be after that.
Thanks guys, makes sence.
Jeremys, i'll be starting WSB within a few days. The last 2weeks, I have just been doing some of the moves in WSB to get ready for it.
Regarding WSB, ...
I noticed the suggested way to workout is 4days out of the 7 in a week. I feel like my recovery is much better than this, would you guys suggest something a little different?
Since i've been maxing out on my lifts lately, I notice I recover extremely fast ... with bodybuilding style 6-8 reps my recovery is much much slower. This is why I want to be hitting some of the compound movements more than once a week on ME.
I can easilly recover from maxing out on deads, squats, GM's, and bench in just 1-2days. By recover I mean all soreness goes away (I know this isn't necessarily a sign of recovery) but when I come back to the gym I keep setting PR's.
-sk
Jeremys, i'll be starting WSB within a few days. The last 2weeks, I have just been doing some of the moves in WSB to get ready for it.
Regarding WSB, ...
I noticed the suggested way to workout is 4days out of the 7 in a week. I feel like my recovery is much better than this, would you guys suggest something a little different?
Since i've been maxing out on my lifts lately, I notice I recover extremely fast ... with bodybuilding style 6-8 reps my recovery is much much slower. This is why I want to be hitting some of the compound movements more than once a week on ME.
I can easilly recover from maxing out on deads, squats, GM's, and bench in just 1-2days. By recover I mean all soreness goes away (I know this isn't necessarily a sign of recovery) but when I come back to the gym I keep setting PR's.
-sk
J
jeremys
Guest
spatts said:
exactly
on WSB though, if you get used to the program and feel you can handle some more work, you can throw in some extra workouts (dumbbell presses for time, band pushdowns for reps, etc)
leatherface
New member
If your not exactly training for competition, just for pure strength for whatever reason(sports, fighting, whatever), then does it matter how much of an arch you have? I'm usually pretty flat when I bench, and the way I see it is that if i use more of an arch, I will put up higher numbers but my ROM will be reduced a little bit, and since the numbers don't matter since im not competeting, i dont think i should do this. Right? Wrong? thanks
thanksleatherface said:If your not exactly training for competition, just for pure strength for whatever reason(sports, fighting, whatever), then does it matter how much of an arch you have? I'm usually pretty flat when I bench, and the way I see it is that if i use more of an arch, I will put up higher numbers but my ROM will be reduced a little bit, and since the numbers don't matter since im not competeting, i dont think i should do this. Right? Wrong?
If your purpose is to build your chest, than there is no need to arch back. If you are doing it just to increase your bench, then you should arch it ...
-sk
leatherface
New member
Well I do use PL techniques over BB ones, but I doubt I will ever compete. I just do this for strength for whatever. But I guess if i could put up higher numbers from arching my back, that might equate to greater strength.
I'm not plat, so can't really search.Here is a quick breakdown of why i do extra stuff (besides the fact that I am addicted to working out...lol)
AR--Increase the blood folw to a previously trained muscle therefore speeding the recovery proccess and helping to heal any minor injuries, also makes lactic acid build up almost non existant.
GPP--General Physical Preparedness, I just think of it as constructive conditioning. In other words it is things that will increase your work capacity while at the same time giving you indirect benefits. An increase in work capacity will equate to you being able to train harder and this is a big deal since we know that training longer is not a viable option. Some examples are: sled dragging, car pulling, a lot of gripping exercises, strongman events, high rep olympic lifts, interval sprints, agility drills, plyo's, you get the picture. There is no time for cardio when there are a million skills that need to be developed.
HIIT--Basically use this to develop my anaerobic capacity in my lower body. I tend to focus on change of direction moves as opposed to straight sprints because I feel it has the biggest carryover as far as balance and acceleration are concerned.
AR--Increase the blood folw to a previously trained muscle therefore speeding the recovery proccess and helping to heal any minor injuries, also makes lactic acid build up almost non existant.
GPP--General Physical Preparedness, I just think of it as constructive conditioning. In other words it is things that will increase your work capacity while at the same time giving you indirect benefits. An increase in work capacity will equate to you being able to train harder and this is a big deal since we know that training longer is not a viable option. Some examples are: sled dragging, car pulling, a lot of gripping exercises, strongman events, high rep olympic lifts, interval sprints, agility drills, plyo's, you get the picture. There is no time for cardio when there are a million skills that need to be developed.
HIIT--Basically use this to develop my anaerobic capacity in my lower body. I tend to focus on change of direction moves as opposed to straight sprints because I feel it has the biggest carryover as far as balance and acceleration are concerned.
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