Namely the bar while benching.
For once in my weightlifting life, my lockout is a lot better than my initiation on the bench. Now that I’m over 40, addressing it is something I want to do judiciously, since ROM is a concern now where it wasn’t even five years ago.
The question for the faithful is this: any articles or moves/workouts you like for working on clearing the bar out of the hole when benching? Keep shoulder health in mind.
I value your thoughts.
SDSR
Quite a few have looked but none answered, so I went to the source and sought out some of the EliteFS gurus.
The answers were:
- Add cambered-bar work on DE days if not already (and if you have access to one)
- Increase decline work, particularly dynamic decline work
- Concentrate on explosion off the chest on DE days, particularly with the wider grips
- More DE work. Did I mention more dynamic work? They mentioned pushing reps to the 15-20 range.
If anyone wants to add thoughts, fire away.
[quote]sdspeedracer wrote:
Namely the bar while benching.
For once in my weightlifting life, my lockout is a lot better than my initiation on the bench. Now that I’m over 40, addressing it is something I want to do judiciously, since ROM is a concern now where it wasn’t even five years ago.
The question for the faithful is this: any articles or moves/workouts you like for working on clearing the bar out of the hole when benching? Keep shoulder health in mind.
I value your thoughts.
SDSR
Quite a few have looked but none answered, so I went to the source and sought out some of the EliteFS gurus.
The answers were:
- Add cambered-bar work on DE days if not already (and if you have access to one)
- Increase decline work, particularly dynamic decline work
- Concentrate on explosion off the chest on DE days, particularly with the wider grips
- More DE work. Did I mention more dynamic work? They mentioned pushing reps to the 15-20 range.
If anyone wants to add thoughts, fire away.[/quote]
Not sure what you mean by DE days?
This article by Eric really helped my bench!
Check out Point #3 and the advice on benching technique.
[url]http://www.T-Nation.com/readTopic.do?id=1053531[/url]
Hope that helps!
What has helped me and i do have shoulder issues, is on DE day i will do more dumbbell work, also decline like elite said. cambered bar does work, but warm up properly and use a board so you don’t go to low and cause more shoulder issues. Also push ups, preferably blast straps if you have them, if not use two benches and push up between them.
Also what the other poster posted about Eric, check it out, he helped me tremendously with shoulder issues, i went to visit him for a consultation and gave me work to do to fix shoulder issues, and it worked tremendously, it was worth the trip to see him, and he helped with low back pain also, i’m basically pain free after years.
[quote]michaelmr wrote:
What has helped me and i do have shoulder issues, is on DE day i will do more dumbbell work, also decline like elite said. cambered bar does work, but warm up properly and use a board so you don’t go to low and cause more shoulder issues. Also push ups, preferably blast straps if you have them, if not use two benches and push up between them.
Also what the other poster posted about Eric, check it out, he helped me tremendously with shoulder issues, i went to visit him for a consultation and gave me work to do to fix shoulder issues, and it worked tremendously, it was worth the trip to see him, and he helped with low back pain also, i’m basically pain free after years.[/quote]
Yeah, I’d read the article from Eric before and like it a lot. I have to say, I was skeptical about MagMobility but rolled the $50 dice and am ready to be an endorser – all my low-back pain is gone after years of cumulative back damage (I was an oarsman). So Eric (and Mike) get(s) lots of credit in my book.
I’ve read a couple of people warn against DB use due to ROM concern, but I always try to keep from going too low. My original post was mostly just to see what people thought and valued. I’m an ornery enough cuss to do it my way anyway unless I hear/read something that just makes a bunch of sense.
As it turns out, I had several PRs in yesterday’s DE bench day. I hadn’t had any intention of driving that hard, but it was all easy to me yesterday. Some days you got it.
Thanks for your thoughts, both of you.