[quote]trav123456 wrote:
[quote]Cephalic_Carnage wrote:
[quote]trav123456 wrote:
Hmm I’m just checking out his old animal pak vids and he only did 315x6, but he did a few sets of rope pushdowns beforehand so that’s probably why.[/quote]
Nah, that was 405, it’s just hard to tell from the angle.
[/quote]
Yeah that makes more sense for a guy with his developement[/quote]
cough clearly 3 plates cough
[quote]waylanderxx wrote:
[quote]trav123456 wrote:
[quote]Cephalic_Carnage wrote:
[quote]trav123456 wrote:
Hmm I’m just checking out his old animal pak vids and he only did 315x6, but he did a few sets of rope pushdowns beforehand so that’s probably why.[/quote]
Nah, that was 405, it’s just hard to tell from the angle.
[/quote]
Yeah that makes more sense for a guy with his developement[/quote]
cough clearly 3 plates cough
[/quote]
Nah, the next set he goes up to four… Or maybe I’m not seeing clearly. Anyway, given his overall pressing strength, 315 with that grip would be on the light side…
And man, someone shoot whomever filmed that video… Why the fuck does he give us mostly close-ups of Frank’s shirt and elbows?
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Are you talking about flat cgbp or decline cgbp, because to me, they’re vastly different. I prefer/do decline and I can pretty much make it almost all tricep with no delt and little chest even up to the heaviest weights that I use, usually working up to a 6-8 rep max. On flat I get more chest/delt activation than I’d like. Another thing I really like about the decline is how you can kind of shorten the range of motion, which further takes the delts out of the equation, by coming down to the lower part of your sternum, really getting a good flare on and blasting that lateral head.
[quote]kingbeef323 wrote:
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Are you talking about flat cgbp or decline cgbp, because to me, they’re vastly different. I prefer/do decline and I can pretty much make it almost all tricep with no delt and little chest even up to the heaviest weights that I use, usually working up to a 6-8 rep max. On flat I get more chest/delt activation than I’d like. Another thing I really like about the decline is how you can kind of shorten the range of motion, which further takes the delts out of the equation, by coming down to the lower part of your sternum, really getting a good flare on and blasting that lateral head.[/quote]
You can get a somewhat similar effect if you don’t have a declineable bench by arching on the flat one with proper PL setup… That’s how I do my wide-grip bench and it’s mostly arms. Though I only flare some when pressing up… At the lower part of ROM I’m tucking. Also pulling the bar apart as hard as I can etc.
Even with a wide grip I touch fairly low this way, and my head stays off the bench looking at the action 
[quote]Cephalic_Carnage wrote:
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Dude, how do you do yours exactly? Not that I want to answer for kingbeef, but that sounds like you don’t really set up properly… With a real powerlifting bench setup (grip width as wide as necessary, or else the bottom position is going to mess up your tightness and your wrists) and execution you can make these all tris, some front delts at the bottom (with a fairly wide grip even all tris and back) and some back with practically no chest…
[/quote]
its quite possible. I would grip it narrow, a little past body width, bring the bar down to my chest, and the press would simply be my arm extending up, to restrict as much movement as possible in the Glenohumeral joint. So basically my brachiium is parallel to my body at the start of the movement, and a little under perpendicular at the end.
[Edit} quite honestly, that second video of frank look like mine. Its just that when i get up into the heavier weights, my chest tries to jump in. With the lower weights, im perfectly fine.
[quote]Cephalic_Carnage wrote:
[quote]kingbeef323 wrote:
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Are you talking about flat cgbp or decline cgbp, because to me, they’re vastly different. I prefer/do decline and I can pretty much make it almost all tricep with no delt and little chest even up to the heaviest weights that I use, usually working up to a 6-8 rep max. On flat I get more chest/delt activation than I’d like. Another thing I really like about the decline is how you can kind of shorten the range of motion, which further takes the delts out of the equation, by coming down to the lower part of your sternum, really getting a good flare on and blasting that lateral head.[/quote]
You can get a somewhat similar effect if you don’t have a declineable bench by arching on the flat one with proper PL setup… That’s how I do my wide-grip bench and it’s mostly arms. Though I only flare some when pressing up… At the lower part of ROM I’m tucking. Also pulling the bar apart as hard as I can etc.
Even with a wide grip I touch fairly low this way, and my head stays off the bench looking at the action
[/quote]
I used that setup when I used to do flat cgbp and it still felt much different than doing it on the decline.
Oh yeah, I didn’t think of this til now but keep in mind that at 5’10 I have the arm length of your average 6’6 footer and I think this is a good example of how individuals can feel the same exercise differently even with the same setup and execution. It really helps me to not have to push the bar 5 miles to get to lockout, which the decline enables me to do much more so than the flat with the pl setup. And I’m not gonna bench like this guy, lol.
And a question for you. Would you consider your chest a weak point?
[quote]kingbeef323 wrote:
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Are you talking about flat cgbp or decline cgbp, because to me, they’re vastly different. I prefer/do decline and I can pretty much make it almost all tricep with no delt and little chest even up to the heaviest weights that I use, usually working up to a 6-8 rep max. On flat I get more chest/delt activation than I’d like. Another thing I really like about the decline is how you can kind of shorten the range of motion, which further takes the delts out of the equation, by coming down to the lower part of your sternum, really getting a good flare on and blasting that lateral head.[/quote]
Ive actually never tried them on a decline…i might have to give it a shot next arm day =p
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Dude, how do you do yours exactly? Not that I want to answer for kingbeef, but that sounds like you don’t really set up properly… With a real powerlifting bench setup (grip width as wide as necessary, or else the bottom position is going to mess up your tightness and your wrists) and execution you can make these all tris, some front delts at the bottom (with a fairly wide grip even all tris and back) and some back with practically no chest…
[/quote]
its quite possible. I would grip it narrow, a little past body width, bring the bar down to my chest, and the press would simply be my arm extending up, to restrict as much movement as possible in the Glenohumeral joint. So basically my brachiium is parallel to my body at the start of the movement, and a little under perpendicular at the end.
[Edit} quite honestly, that second video of frank look like mine. Its just that when i get up into the heavier weights, my chest tries to jump in. With the lower weights, im perfectly fine.[/quote]
Lmao. Thanks, Kai Greene.
[quote]kingbeef323 wrote:
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Dude, how do you do yours exactly? Not that I want to answer for kingbeef, but that sounds like you don’t really set up properly… With a real powerlifting bench setup (grip width as wide as necessary, or else the bottom position is going to mess up your tightness and your wrists) and execution you can make these all tris, some front delts at the bottom (with a fairly wide grip even all tris and back) and some back with practically no chest…
[/quote]
its quite possible. I would grip it narrow, a little past body width, bring the bar down to my chest, and the press would simply be my arm extending up, to restrict as much movement as possible in the Glenohumeral joint. So basically my brachiium is parallel to my body at the start of the movement, and a little under perpendicular at the end.
[Edit} quite honestly, that second video of frank look like mine. Its just that when i get up into the heavier weights, my chest tries to jump in. With the lower weights, im perfectly fine.[/quote]
Lmao. Thanks, Kai Greene.
[/quote]
Lol dont hate cuz i know anatomy
[quote]kingbeef323 wrote:
[quote]Cephalic_Carnage wrote:
[quote]kingbeef323 wrote:
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Are you talking about flat cgbp or decline cgbp, because to me, they’re vastly different. I prefer/do decline and I can pretty much make it almost all tricep with no delt and little chest even up to the heaviest weights that I use, usually working up to a 6-8 rep max. On flat I get more chest/delt activation than I’d like. Another thing I really like about the decline is how you can kind of shorten the range of motion, which further takes the delts out of the equation, by coming down to the lower part of your sternum, really getting a good flare on and blasting that lateral head.[/quote]
You can get a somewhat similar effect if you don’t have a declineable bench by arching on the flat one with proper PL setup… That’s how I do my wide-grip bench and it’s mostly arms. Though I only flare some when pressing up… At the lower part of ROM I’m tucking. Also pulling the bar apart as hard as I can etc.
Even with a wide grip I touch fairly low this way, and my head stays off the bench looking at the action
[/quote]
I used that setup when I used to do flat cgbp and it still felt much different than doing it on the decline.
Oh yeah, I didn’t think of this til now but keep in mind that at 5’10 I have the arm length of your average 6’6 footer and I think this is a good example of how individuals can feel the same exercise differently even with the same setup and execution. It really helps me to not have to push the bar 5 miles to get to lockout, which the decline enables me to do much more so than the flat with the pl setup. And I’m not gonna bench like this guy, lol.
And a question for you. Would you consider your chest a weak point?[/quote]
Er. I don’t arch anything like that guy though
My chest originally grew fast and easy… But I started lifting mostly because I always seemed narrower than other kids and my arms were just so damn tiny, so I really focused more on delts, traps, back and arms… Chest was never a muscle-group I cared much about… Still don’t really. I even skipped a lot of my chest workouts in favor of additional tricep days during my early years.
So yeah, my chest ended up being a weak point… However, since switching to my home-gym full of HS equipment, it’s come up pretty fast, especially the clavicular portion.
If you are asking because you want to know whether I’m chest-dominant or not: I can be if I want to. I can do CGP’s and bring the chest in big-time, but of course that would be rather foolish.
[quote]Cephalic_Carnage wrote:
[quote]kingbeef323 wrote:
[quote]Cephalic_Carnage wrote:
[quote]kingbeef323 wrote:
[quote]Akuma01 wrote:
HEY Kb, in a means to bump this thread, allow me to ask your question. Now personally, i also use CGBP with the elbows flared. I do have relatively strong tris, so when i do these, i get into some serious weight (315+), and its also around this point that my chest, being the eager beaver that he is, attempts to jump into the game. My question for you is do you try to keep the weight lower, or do you ramp to your hearts/egos content like myself?[/quote]
Are you talking about flat cgbp or decline cgbp, because to me, they’re vastly different. I prefer/do decline and I can pretty much make it almost all tricep with no delt and little chest even up to the heaviest weights that I use, usually working up to a 6-8 rep max. On flat I get more chest/delt activation than I’d like. Another thing I really like about the decline is how you can kind of shorten the range of motion, which further takes the delts out of the equation, by coming down to the lower part of your sternum, really getting a good flare on and blasting that lateral head.[/quote]
You can get a somewhat similar effect if you don’t have a declineable bench by arching on the flat one with proper PL setup… That’s how I do my wide-grip bench and it’s mostly arms. Though I only flare some when pressing up… At the lower part of ROM I’m tucking. Also pulling the bar apart as hard as I can etc.
Even with a wide grip I touch fairly low this way, and my head stays off the bench looking at the action
[/quote]
I used that setup when I used to do flat cgbp and it still felt much different than doing it on the decline.
Oh yeah, I didn’t think of this til now but keep in mind that at 5’10 I have the arm length of your average 6’6 footer and I think this is a good example of how individuals can feel the same exercise differently even with the same setup and execution. It really helps me to not have to push the bar 5 miles to get to lockout, which the decline enables me to do much more so than the flat with the pl setup. And I’m not gonna bench like this guy, lol.
And a question for you. Would you consider your chest a weak point?[/quote]
Er. I don’t arch anything like that guy though
My chest originally grew fast and easy… But I started lifting mostly because I always seemed narrower than other kids and my arms were just so damn tiny, so I really focused more on delts, traps, back and arms… Chest was never a muscle-group I cared much about… Still don’t really. I even skipped a lot of my chest workouts in favor of additional tricep days during my early years.
So yeah, my chest ended up being a weak point… However, since switching to my home-gym full of HS equipment, it’s come up pretty fast, especially the clavicular portion.
If you are asking because you want to know whether I’m chest-dominant or not: I can be if I want to. I can do CGP’s and bring the chest in big-time, but of course that would be rather foolish.
[/quote]
I see. And I was exaggerating with the picture, lol.
I know, you with the dirty black cheater genetics
[quote]Cephalic_Carnage wrote:
I know, you with the dirty black cheater genetics
[/quote]
SOOOO, about my form…?
You guys wanna leave the bad…gay sex talk for another time?
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
I know, you with the dirty black cheater genetics
[/quote]
SOOOO, about my form…?
You guys wanna leave the bad…gay sex talk for another time?[/quote]
Who the hell are you? Do you always barge into other people’s discussions?
It would probably help if you put up a video… Also, read and watch this (just apply it to your cg bench, and remember, grip width isn’t actually all that important if you do it right… It doesn’t have to be all that close):
http://articles.elitefts.com/articles/training-articles/part-iii-so-you-think-you-can-bench/
VIEW PART 1 AND 2 FIRST, THEY’RE LINKED AT THE BOTTOM SOMEWHERE!
(just in case you misplaced your brain today, ya know)
[quote]Cephalic_Carnage wrote:
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
I know, you with the dirty black cheater genetics
[/quote]
SOOOO, about my form…?
You guys wanna leave the bad…gay sex talk for another time?[/quote]
Who the hell are you? Do you always barge into other people’s discussions?
It would probably help if you put up a video… Also, read and watch this (just apply it to your cg bench, and remember, grip width isn’t actually all that important if you do it right… It doesn’t have to be all that close):
http://articles.elitefts.com/articles/training-articles/part-iii-so-you-think-you-can-bench/
VIEW PART 1 AND 2 FIRST, THEY’RE LINKED AT THE BOTTOM SOMEWHERE!
(just in case you misplaced your brain today, ya know)
[/quote]
Well hell…attach a ‘Do not disturb’ sign/a Tie to the door knob and ill drive around the block a few times before i come in…=(
Give those a check out after i make my PWO meal…Hunger …
CC, in your experience training guys, when the initial change to better form is made is there a sudden increase in weights being moved, or is it more that they progress faster? I guess if someone went from flat to arched I could see an instant benefit but as far as gripping, pulling the bar apart, etc. it definitely doesn’t seem like it results in a sudden change. Seems like the guy getting help from Dave in that video noticed something similar but I do remember Dave one time saying how he could take someone with bad form and add 50lb after a session with him.
It seems like elitefts is running a lot of bench articles recently…
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
I know, you with the dirty black cheater genetics
[/quote]
SOOOO, about my form…?
You guys wanna leave the bad…gay sex talk for another time?[/quote]
Idk, man. 99.5% of the time you’re the one that turns a discussion gay as evidenced in a numerous amount of your posts like in the 19" arm thread. It’s okay though, I don’t have a problem with gay people and I don’t think anyone else here is really going to think any less of you because you’re gay and all.
[quote]kingbeef323 wrote:
[quote]Akuma01 wrote:
[quote]Cephalic_Carnage wrote:
I know, you with the dirty black cheater genetics
[/quote]
SOOOO, about my form…?
You guys wanna leave the bad…gay sex talk for another time?[/quote]
Idk, man. 99.5% of the time you’re the one that turns a discussion gay as evidenced in a numerous amount of your posts like in the 19" arm thread. It’s okay though, I don’t have a problem with gay people and I don’t think anyone else here is really going to think any less of you because you’re gay and all.[/quote]
“Fa…fag drag?” South Park - Season 25 - TV Series | South Park Studios US
[quote]pumped340 wrote:
CC, in your experience training guys, when the initial change to better form is made is there a sudden increase in weights being moved, or is it more that they progress faster? I guess if someone went from flat to arched I could see an instant benefit but as far as gripping, pulling the bar apart, etc. it definitely doesn’t seem like it results in a sudden change. Seems like the guy getting help from Dave in that video noticed something similar but I do remember Dave one time saying how he could take someone with bad form and add 50lb after a session with him.
It seems like elitefts is running a lot of bench articles recently…[/quote]
Sometimes you get a bit of a jump, if his technique was really bad or if he’s a beginner or whatever… Especially if he didn’t stay tight before and attempted to max out that way and basically lost weight to the lack of tightness and added ROM…
But mostly it’s just a safer way to bench which has a higher total strength potential imo for most people.
If you were always a pec-only bencher and you have weak arms, back and delts, then your numbers may even take a hit at first… It’s a different groove etc after all.
I do it mostly so I can stay injury free and hit my tris… Now with the wider grip, perhaps that will do something for my chest, but I really don’t care for the flat bench as a chest exercise personally…
HS machines and DB’s just work so much better and are so much safer.