Quote:
Originally Posted by dogface_313
Since starting i have seen huge strength improvements on almost every core lift, except bench. I have searched every where to try to find out what I am doing wrong. I think one of the problems i am having is that I don't lift with a partner, hence I am not confident to try to bang out that last rep on bench i.e. don't want a bar stuck on my chest.
Sorry for the book. Cliff notes: Not seeing improvement on bench even though i am seeing physical changes to my chest. think it is because i don't use a spotter, what say you?
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It's hard to tell what you might be doing without seeing you lift. Do you hold your shoulder blades together on the bench? Are you pushing into them with your legs? Are your arms too far apart or too close together?
Personally, once I got the basic technique down, I realized the main reason why I was stuck was psychological. I was afraid of that weight over my head. As soon as I legitimately started challenging myself - I actually got my girlfriend, now wife, to spot for me pretty frequently - I made a significant amount of very quick progress. She never had to do anything but stand at the top of the bench and watch me.
As far as a spotter, now I don't train with anyone, I just ask whomever is around, usually the guy on the next bench over, for a quick spot, and offer to do the same if he needs it. I generally only do that for 1RM attempts. On other heavy days, I want the little adrenaline boost I get from knowing that if I don't get the bar up, it's coming down on my chest. Use that fear to make you stronger, but don't stop listening to your body. If you struggle a lot and barely get the 4th rep up, don't try a fifth unless you are sure you can get it up.
Quote:
Originally Posted by BigFrank
Ok nevermind, I found it. Have fun with it. Let me know if you have any last minute questions. Also, when you go to max out or work at the higher %'s wearing knee wraps will be fine. But if you don't have a pair or do not feel comfortable wrapping your knees just do the routine sans the wraps.
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Never used knee wraps. Can I use a similar progression for bench?