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Old 12-29-2011, 04:36 PM   #11
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Originally Posted by Off Road View Post
As did ricka182.
I had to discount Ricka. I've seen his log and he goes running for 30 minutes stretches. As he's considerably bigger than I am, he's destoyed all my excuses for not running

He'll get no plaudits from me.
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Old 12-29-2011, 04:44 PM   #12
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I had to discount Ricka. I've seen his log and he goes running for 30 minutes stretches. As he's considerably bigger than I am, he's destoyed all my excuses for not running

He'll get no plaudits from me.
Haha, fair enough
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Old 12-29-2011, 04:53 PM   #13
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Probably opening a can of worms here but a lot of the horrendous bench form I see belongs to bodybuilders. The style of benching where there is no arch, no retraction of the scapulae and, worst of all in my opinion, elbows flared, leaves the lifter open to more injuries. I used to bench like this and I screwed up my rotator cuff. Since I have learnt to tuck my elbows, my shoulder has been fine.

As far as I am concerned, the so called PL style is safer. If you want to get more chest activation, do some Dumbell benching or flies afterwards or simply stop just short of lockout and keep the muscles under constant tension.

LtL
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Old 12-29-2011, 05:29 PM   #14
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I had to discount Ricka. I've seen his log and he goes running for 30 minutes stretches. As he's considerably bigger than I am, he's destoyed all my excuses for not running

He'll get no plaudits from me.

haha nice one TH!

I hate running just as much as anyone else, but it keeps me breathing very deep, helps me sleep well at night due to complete exhaustion, and it's actually starting to help me lose some fat. Of course, eating a huge chix parm sub for dinner like I just did, but I've had a real shitty day, and needed something to make me semi happy..

And, I have a much bigger battle in front of me.. More running than I ever have before, over more complex terrain than I could imagine....no more details though. Setting up my new training log this weekend with full disclosure of what I mean...

Time for a beer...and then 100 pushups / pullups, however long it takes. I need something to make for missing the gym.. Then another beer!
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Old 12-29-2011, 05:34 PM   #15
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As far as I am concerned, the so called PL style is safer. If you want to get more chest activation, do some Dumbell benching or flies afterwards or simply stop just short of lockout and keep the muscles under constant tension.

LtL
I do this on all chest moves, BB, DB, press or flyes. It really gives me that feeling of a good workout, almost like doing a burn-out drop set within a regular set feeling.. If that makes any sense..
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Old 12-29-2011, 06:32 PM   #16
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Originally Posted by LtL View Post
Probably opening a can of worms here but a lot of the horrendous bench form I see belongs to bodybuilders. The style of benching where there is no arch, no retraction of the scapulae and, worst of all in my opinion, elbows flared, leaves the lifter open to more injuries. I used to bench like this and I screwed up my rotator cuff. Since I have learnt to tuck my elbows, my shoulder has been fine.

As far as I am concerned, the so called PL style is safer. If you want to get more chest activation, do some Dumbell benching or flies afterwards or simply stop just short of lockout and keep the muscles under constant tension.

LtL
I concur with ya.
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Old 12-29-2011, 10:51 PM   #17
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Originally Posted by LtL View Post
Probably opening a can of worms here but a lot of the horrendous bench form I see belongs to bodybuilders. The style of benching where there is no arch, no retraction of the scapulae and, worst of all in my opinion, elbows flared, leaves the lifter open to more injuries. I used to bench like this and I screwed up my rotator cuff. Since I have learnt to tuck my elbows, my shoulder has been fine.

As far as I am concerned, the so called PL style is safer. If you want to get more chest activation, do some Dumbell benching or flies afterwards or simply stop just short of lockout and keep the muscles under constant tension.

LtL
This sums it up for me. You don't have to bench like a powerlifter but you do need to learn from a powerlifter and save your shoulders.
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Old 12-30-2011, 09:24 AM   #18
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Its early, i didnt read all the posts, but heres my two cents...
A body builder, general fitnes, etc person should be using feet for stability, almost no arch and should be focusing on their pecs when they bench.

A powerlifter or strongman uses a form that makes a bemch press more of an entire body lift. Bigger arch, use legs to help lift, etc...they arent lifting for size, appearance or health, its all about how much weight they can push.
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Old 12-30-2011, 11:18 AM   #19
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Why would you want to exaggerate the pressing plane and place more stress on your shoulders by not arching at least a little? You can still have a slight arch, use proper back setup and focus on the chest if that's your goal. This will spare your shoulders some aggravation.

You don't have to make the bench press a fullbody lift but you should still practice form that will not kill the shoulders. These are 2 different concepts.
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Old 12-30-2011, 01:21 PM   #20
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Most people have a natural lordotic curve in the lumbar region of their back and so arching, even just a little, is natural and should be encouraged. Forcing oneself to lie perfectly flat on the bench can in fact emphasise a rounded back, the same rounded back we so often preach about avoiding during deadlifts and squats. For bodybuilders, emphasis on the pecs can still be maintained despite this often thought of as a powerlifting-style technique.
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