Fatbusting: DK fatlog

dK

[quote name='NTA' timestamp='1351503947' post='321477'] 
For a while at Uni a mate and I did bench press with our feet up on the bench tucked in under our butt. Stopped the back arching off the bench at least, but not sure if it was any good for technique. 
[/quote] 
 
I have been told that lifting the feet off negates power in your press. It was described to me that you bench with your whole body and your feet are the foundation. 
 
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NTA

Love the accent on that guy! Good video, though I never even conceived doing bench without touching the chest. WTF?

Paekakboyz

Cannot recommend this series of vids enough! 7 vids in total and they are excellent at explaining the arcane arts of the bench! I've made small changes to grip position and how I take the bar off the rack and it's made a big difference in terms of intensity of workout. Lots of really easy to access info and ways to keep tabs on your fomr. There is a series on squats which is just as good too. 
 
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MN5

Great vid, how much is your max at the moment paeks ? 
 
I've used a few of these tips and they've helped me heaps

BartMan

[quote] 
I have been told that lifting the feet off negates power in your press. It was described to me that you bench with your whole body and your feet are the foundation.[/quote] 
 
that would have to be true I reckon, I get hell cramps in my hamstrings when benching heavy sometimes!! As does the Mrs and many of my training partners in the past!

Paekakboyz

130 is my 1RM but I'd be off that at the moment by quite a bit. I've been only doing Dumbbell bench for the last month or so. Added in a little bit of barberll work last workout though - def felt it more through my pecs, that was due to wider grip and better setup. I'd hit a plateau and was having trouble increase weight/reps. Hoping this will lead to some good gains! 
 
Let us know how you get on dK!

MN5

Snap ! me too, hoping for 140 by around January though.

JK

Good vids alright. Pretty much learnt to squat with their one on.....squats

Paekakboyz

They are really helpful because they work with a relative newbie - lets you see all the mistakes you can make and how to remedy them. Esp in that squat series where lots of improvement comes down to the supplementary exercises you do (for core, chest, back etc).

dK

[quote name='Paekakboyz' timestamp='1351552345' post='321602']130 is my 1RM but I'd be off that at the moment by quite a bit. I've been only doing Dumbbell bench for the last month or so. Added in a little bit of barberll work last workout though - def felt it more through my pecs, that was due to wider grip and better setup. I'd hit a plateau and was having trouble increase weight/reps. Hoping this will lead to some good gains! 
 
Let us know how you get on dK![/quote] 
 
Building my bench up slowly. Only on 60kg at the moment. Best ever was 80kg. Have. Target of 100kg, still along way to go.

dK

Questions for our bench press experts. At my gym the most popular equipment is the bench press, unfortunately they only have one. I am using dumb bells on a stand alone bench (and I don't want to use the smith machine) when I can't get on the BB set up I use DB's, and what I have found is I am only using 2 x 24Kg DB's but 60Kg's on the BB.

Is this a normal discrepancy? 
2)My right is stronger than my left, so I can probably push a heavier weight, but is this advisable, I would imagine this would increase the difference between left and right, OR should I try and push heavier on my weak arm to try and get it to "catch up" with my strong arm?
Tried dips, but found a lot of stress on my shoulders, is this to be expected? Is their an alternative exercise I could use to strengthen the shoulders before doing my dips? 
 
Any suggestions much appreciated.

JK

Yep sounds about the same as me mate. I bench 80kg on the BB but when it comes to DB I usually only use 30kg or 32.5kg. Think its due to the balance etc as the DB's require more control but I'm sure Bart will be the one to give the good oil on this as I am far from a bench press expert.
Unsure here but havent seen anyone using different weights each side and I would expect the issue of being stronger on one side than the other to be fairly common.
I love dips but they can put alot of stress on the shoulders. Key is to not go to low and certainly no lower than parallel with the upper arms.

NTA

[quote name='dK' timestamp='1352202266' post='323324']

Is this a normal discrepancy? 
2)My right is stronger than my left, so I can probably push a heavier weight, but is this advisable, I would imagine this would increase the difference between left and right, OR should I try and push heavier on my weak arm to try and get it to "catch up" with my strong arm?
Tried dips, but found a lot of stress on my shoulders, is this to be expected? Is their an alternative exercise I could use to strengthen the shoulders before doing my dips? 
 
Any suggestions much appreciated.[/quote]
Perfectly normal in my experience - the extra effort required by your stabilising muscles means you will rarely lift db at 50% of bb
I'd keep it even. Again with db it may not be a case of strength but coordination. Typically your right side and left side are as strong as each other, but your dominant side is more coordinated and therefore feels more able.
Dips can be bastards if you're not used to the strain. An alternative can be a "bench dip" which is more about tricep extension but can help test your shoulders out. 
 

 
 
A gym i used once had an assisted dip machine which may also help - a counterweight lifts a pad under your knees so you're not doing your full weight

dK

Thanks guys for your tips. I do have an assisted dips machine so I will try that out

Kirwan

[quote name='dK' timestamp='1352234737' post='323368'] 
Thanks guys for your tips. I do have an assisted dips machine so I will try that out 
[/quote] 
 
I had to use a rubber band on the ring dips to build up the strength for those. Not something I think you can rush.

Paekakboyz

I'd suggest the following series of vids 
 
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Big part of the technique they train too takes pressure of the shoulders. For your questions:

Is this a normal discrepancy? Definitely - way more stabilisers working when you are using dumbbells so you wouldn't expect to be lifting as much on barbell bench. 
 
2)My right is stronger than my left, so I can probably push a heavier weight, but is this advisable, I would imagine this would increase the difference between left and right, OR should I try and push heavier on my weak arm to try and get it to "catch up" with my strong arm? Keep the weights the same - focus on form and you will improve the weaker arm over time. I don't think they'll ever be the same but you can definitely get them closer in strength.
Tried dips, but found a lot of stress on my shoulders, is this to be expected? Is their an alternative exercise I could use to strengthen the shoulders before doing my dips? Any tricep workout will assist, similar with other shoulder work. Dips do put a lot of pressure through the shoulders so good form is important. Like any bodyweight exercise they are things you've got to work on long term. Ideas the other guys have listed sound good - assisted dips (machine or bands), more shoulder work, more tricep work will all help. 
 
Plus more work on triceps will translate to your benchpress as well. Tricep pull downs (with bar or cables) and close grip bench press are really effective. But there are plenty of good exercises to choose from.

dK

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Had a session with my PT today, so didn't do my normal 5x5. We focused on the same muscle groups but using different exercises for variety and to check my form. [/size][/font][/color] 
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5x5 Front Squats @ 50kg (also did warm up reps before the working sets)[/size][/font][/color][color=#2A2A2A][font='Segoe UI', Tahoma, Verdana, Arial, sans-serif][size=3] 
1 Rep Max @ 120kg, wanted to see what I could do with someone spotting for me. Did this after the other squats and felt good and didn't need a spot. A lot more left in the tank. [/size][/font][/color] 
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5x5 Cable Flys @13.5kgs, this really worked my shoulder and tendons around my elbows. It should help strengthen my bench press. [/size][/font][/color] 
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5x5 Bent over row @ 55kg, same exercise as the normal work out, but focused on more muscle tension through the movement, so on the eccentric movement (the movement where you are dropping the weight down) doing it on a count of 3 seconds. This really burned and I will probably need to drop the weight by 2.5kg to maintain my form. [/size][/font][/color] 
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Will be back in the gym tomorrow for the 5x5[/size][/font][/color]

dK

[quote name='Paekakboyz' timestamp='1352244265' post='323407'] 
I'd suggest the following series of vids 
 
[media]

Big part of the technique they train too takes pressure of the shoulders. For your questions:

Is this a normal discrepancy? Definitely - way more stabilisers working when you are using dumbbells so you wouldn't expect to be lifting as much on barbell bench. 
 
2)My right is stronger than my left, so I can probably push a heavier weight, but is this advisable, I would imagine this would increase the difference between left and right, OR should I try and push heavier on my weak arm to try and get it to "catch up" with my strong arm? Keep the weights the same - focus on form and you will improve the weaker arm over time. I don't think they'll ever be the same but you can definitely get them closer in strength.
Tried dips, but found a lot of stress on my shoulders, is this to be expected? Is their an alternative exercise I could use to strengthen the shoulders before doing my dips? Any tricep workout will assist, similar with other shoulder work. Dips do put a lot of pressure through the shoulders so good form is important. Like any bodyweight exercise they are things you've got to work on long term. Ideas the other guys have listed sound good - assisted dips (machine or bands), more shoulder work, more tricep work will all help. 
 
Plus more work on triceps will translate to your benchpress as well. Tricep pull downs (with bar or cables) and close grip bench press are really effective. But there are plenty of good exercises to choose from. 
[/quote] 
 
Yep checked out all those videos, good tips and certainly my technique was sh!t

Paekakboyz

lol, me too!! That is power lifting style but most of the basic principles are there - esp the width of your grip on the bar. Nothing but pressure on your shoulders when your elbows travel below the bench. I feel far less shoulder strain and get much more of a chest pump after making changes to my technique. 
 
Let us know how you get on! hopefully you start to see some improvement : )

dK

Took a week off last week as I was feeling bone weary and my last work out was a struggle. Kicked it off again yesterday with a session with the PT 
 
5 min warmup on the bike 
10 minute bike, alternating sprints and mountain climbs 
Drop set cable flys 
Supersets 1 x 3 (legs)

Jumping lunges x20
balance on a half bosu on one leg. It's hard to describe, but you are doing leg lifts while squatting on the other leg and moving your arms as if you were running. 
 
Supersets 2 x 3 (abs)
bosu ball crunch x20
reverse plank on the bosu, 30 seconds
medicine ball catches while sitting on the bosu in a crunch position x 20 
 
Finished with tabata series 24kg KB, double hand swings

The Silver Fern

Fatbusting: DK fatlog