|
Post by davisk on Aug 31, 2009 11:06:58 GMT -5
As I understand, this applies to bench and overhead shoulder BB and DB presses and flyes. Does this mean that at the top of the movement the BB or DBs should be on the same plane as your eyes as if you could draw a perpendicular line? If this is the case, then for a BB or DB bench press wouldn't this require the elbows to be flared out? Obviously this is more bodybuilding oriented, but as I understand a powerlifting approach would be to put your feet on the ground, retract your scapula, a slight arch in your back, and press from the chest without letting the elbows to flare out. Is this correct? Also, does feet on the bench apply only to flat bench work or both flat and incline bench work?
|
|
|
Post by Theo Papatheofanous on Sept 1, 2009 7:12:08 GMT -5
Davis,
This applies for chest oriented movements within a bodybuilding spectrum;nevertheless,this has nothing to do with shoulders...only when training chest and incorporating presses & flyes.Your elbows should be alligned with your shoulders at the start of the movement and should end (concentric) just above your eyes...in other words,if looking at someone performing it from the side (db chest press),it's a diagonal movement.As for the other approach,yes,it's a powerlifting style press where you use much more than your chest for the lift...powerlifting style press for chest incorporates the chest,triceps,back,etc to a substantial degree...it's all about moving the weight,where as we are attempting to hit and develop the chest.
Theo
|
|
|
Post by davisk on Sept 1, 2009 7:34:36 GMT -5
For yesterday's chest workout I specifically thought about this. Since I have been on this program I have been doing the DB bench presses like the Powerlifting way although feet on the bench. I noticed by doing it that way my lower chest was usually sore, but after yesterday's workout it seems like my upper chest is now more sore. Or maybe this is perhaps because I did more incline work? Is this right? Also, does feet on the bench apply only to flat bench work or both flat and incline bench work?
|
|
|
Post by Theo Papatheofanous on Sept 1, 2009 8:13:52 GMT -5
Davis,
Your program hits the chest from every angle;soreness is a by-product of that but will not always present itself.More importantly,you need to focus on your "chest" while stretching with resistance at the start position (elbows wide) and squeezing on the concentric just above the eyes...bring the DB's as close together as possible without 'clinging' them together...in doing that,you make sure there's limited 'body english' and focus is all on chest contraction...
Theo
|
|
|
Post by davisk on Sept 1, 2009 9:18:41 GMT -5
You know Theo, on this program my chest is always sore for at least a couple days after. Can consistent soreness like this be an indicator of receptive muscles?
|
|
|
Post by Theo Papatheofanous on Sept 1, 2009 9:30:32 GMT -5
Davis,
We all have our sensitive spots for sure.Your porgram neverthless,is designed for you to get the most bang for your buck so to speak...hence the constant change in angle as well as sequencing to excite a constant stimulus...based on your feedback and your pics,you are doing great with this program.In addition,this program will have an excellent 'carry-over' effect when you swing over to the next program...that's when we will witness the beauty of your current program.
Theo
|
|
|
Post by ongar55 on Sept 2, 2009 10:19:48 GMT -5
Hey Theo, Speakin of form, When doing DB press for chest should you start contracting your pecs as you drive up and then contract hard at the top of the movement, I dont always do this but when i do it kills the muscle and i can achieve this without using much weight at all. Same with other movements DB shoulder press for example as i press up i can now contract the delts ,then contracting them at the top is this correct? It certanly burns the muscle for sure
|
|
|
Post by Theo Papatheofanous on Sept 2, 2009 18:03:06 GMT -5
Constant tension makes complete sense to me...flex the muscle and contract at the top to be sure.Nothing better for development.
Theo
|
|
|
Post by cpanic on Nov 11, 2009 13:02:47 GMT -5
Theo, reading TAA, I saw that with bench presses, your arms shouldnt come lower than parallel, is that saying that the bar shouldnt touch the chest, but be off by say, 4-6 inches (depending on leverages)?
|
|
|
Post by Theo Papatheofanous on Nov 11, 2009 13:09:20 GMT -5
Absolutely cpanic...no need to exagerate the stretch as this promotes injuries...in addition,it keeps the tension right where it belongs.
Welcome aboard by the way!
Best, Theo.
|
|
|
Post by davisk on Nov 18, 2009 16:45:53 GMT -5
Theo, what do you think about floor presses?
|
|
|
Post by ongar55 on Nov 19, 2009 6:27:31 GMT -5
Davis, I think Theo would agree any exercise is a viable option, although some are better than others for the persons needs. If the 'client' was training for power lifting comp etc. Im sure this movement would serve a purpose. If the "client" was looking for more development and muscle maturity. I don't think it would serve the purpose. It's quite "awkward" to master, and it doen't allow for a full ROM, mainly the pre strectched component. Its a pure power move for sure. And doesn't lend well to the stretch contract methods we use. <Sorry Theo> if you think im anwsering for YOU, just wanted to add my 2cent. Over to you mate
|
|
|
Post by Theo Papatheofanous on Nov 19, 2009 9:24:35 GMT -5
Theo, what do you think about floor presses? They are an excellent exercise,especially for sports performance (ie:hockey players,football,etc).They are also great for development,but must fit a person's specific leverages (ie:short arms,short torso,etc).In addition,they can be used for both power as well as hypertrophy but would greatly depend on hand grips and the actual execution as far as form is concerned. Theo
|
|
|
Post by cpanic on Nov 24, 2009 9:14:39 GMT -5
Theos, I was just looking at the 6 day hybrid video, theres a shot of Scott doing some sort of lying bench press with a neutral grip, (near the end of the video). Is that some sort of fly movement or a bench press? It kind of seems like a mix of the two.
|
|
|
Post by Theo Papatheofanous on Nov 24, 2009 20:33:01 GMT -5
Theos, I was just looking at the 6 day hybrid video, theres a shot of Scott doing some sort of lying bench press with a neutral grip, (near the end of the video). Is that some sort of fly movement or a bench press? It kind of seems like a mix of the two. That is a proper fly movement performed on a flat bench...some call it a "power fly"...but to anyone being coached by Scott Abel,that is a classic Flat DB Flyes... Best, Theo
|
|