Anyone interested in a group fitness challenge?
Re: Anyone interested in a group fitness challenge?
I dont leg drive and use minimal arch. My arch is not to reduce the ROM, its just to put the body in a coiled alert state. I'm doing higher rep stuff now. Still only 5 reps which isnt exactly high, but I will move on to higher reps soon.
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Anastasios
- Posts: 294
- Joined: Sat Sep 16, 2023 3:41 pm
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okay then try this explanation.
Arch your upper back as much as you can. Scroll through my posts in this thread and see how I do a pre lift stretch as part of my bench set up.
Stand on your upper back/traps and feet. Ass only touches bench but is not a point of pressure. You are now like a tower standing on your upper back and feet.
Lower the bar to your lower chest. Since you are arching, the angle makes this a slight decline bench. When you press up, don't press straight up, press the bar up where it started, which is at shoulder height position. This way, you are pressing UPWARDS and doing some external rotation of your arms. I have explained this part previously in the thread.
When you press towards that angle, and press the floor with your feet, you get leg drive. If you flatten your back on the bench and press in a vertical line up and down, it is great for chest but not great for developing max strength and power.
And most important of all, scapular depression and contraction. Posted about this in this thread, search!
Arch your upper back as much as you can. Scroll through my posts in this thread and see how I do a pre lift stretch as part of my bench set up.
Stand on your upper back/traps and feet. Ass only touches bench but is not a point of pressure. You are now like a tower standing on your upper back and feet.
Lower the bar to your lower chest. Since you are arching, the angle makes this a slight decline bench. When you press up, don't press straight up, press the bar up where it started, which is at shoulder height position. This way, you are pressing UPWARDS and doing some external rotation of your arms. I have explained this part previously in the thread.
When you press towards that angle, and press the floor with your feet, you get leg drive. If you flatten your back on the bench and press in a vertical line up and down, it is great for chest but not great for developing max strength and power.
And most important of all, scapular depression and contraction. Posted about this in this thread, search!
Now im even mor confused malaka
Fuck it. I'll just start doing Leg up bench. It's what I'd do in sidemount. Kindnof.
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Professor Diet Butcher
- Posts: 1792
- Joined: Fri Nov 07, 2014 9:31 am
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Som-Pong wrote:Fuck it. I'll just start doing Leg up bench. It's what I'd do in sidemount. Kindnof.
Sure against 90 lb Thai guys. What if Vutu was laying on ya?
I THINK YOU'RE ALL FAYGOTS??!!! THANK YOU, THANK YOU!!!!!!
Diet Butcher wrote:Som-Pong wrote:Fuck it. I'll just start doing Leg up bench. It's what I'd do in sidemount. Kindnof.
Sure against 90 lb Thai guys. What if Vutu was laying on ya?
*LIcks air*
Haven't been in a fight in like 5 years. Not being a drunken asshole works wonders.
Arms today.
Tight Bench for Triceps did 18x3 at 45 kg. Close to my BenchPress.
Tight Bench for Triceps did 18x3 at 45 kg. Close to my BenchPress.
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