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Exercise advice and weight loss! • Page 227

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  • THFourteen 4 Mar 2013 09:57:08 29,062 posts
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    Trane wrote:
    I wouldn't dream of doing heavy bench press or squats without a spotter these days. A powercage can of course be set up to avoid serious problems though.
    I was hoping that the power rack i was interested in would solve that problem for me. I am guessing that if you put the long poles in so they are level with your chest, and then the small ones in higher with the bar on, you can't crush yourself. Although i guess that means you cant bring the weight all the way down which i dont like the sound of either.

    Unless theres a cleverer way of doing it?
  • 2scoops 4 Mar 2013 09:59:28 130 posts
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    Buy a powercage? Real men build their own powercage!

    like this one

    Edited by 2scoops at 09:59:42 04-03-2013
  • Psychotext 4 Mar 2013 10:00:04 49,221 posts
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    I'm not a real man, I'm a girly man.

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  • sport 4 Mar 2013 10:01:46 10,904 posts
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    Just get your wives to spot you!
  • Trane 4 Mar 2013 10:03:26 3,761 posts
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    To be completely honest, if I wasn't interested in lifting as a sport - I would not even bother with conventional bench press.

    It's so easy to cause yourself shoulder problems if you don't have good form. I would recommend utilising dumbell chest press and incline bench press, incline is a lot easier to set up safely in a cage too, you can just offload the bar in front of you with the safety bars set a few inches below your chest.
  • Psychotext 4 Mar 2013 10:03:34 49,221 posts
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    Funnily enough, my missus can deadlift more than most blokes. :D

    (Amazon woman)

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  • Vortex808 4 Mar 2013 10:03:54 5,362 posts
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    Powercage? WTF is this? Have I been away from the gym that long?

    Is it something along the lines of a smith machine?
  • 2scoops 4 Mar 2013 10:04:33 130 posts
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    Wives? how many has he got?
  • THFourteen 4 Mar 2013 10:05:28 29,062 posts
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    I tend to alternate, 6 months of incline barbell + flat dumbell press and 6 months of incline dumbell + flat bench press.

    if i give up flat bench i'll never reach my 100kg goal :-(

    oh, and my flat bench technique is reasonably good even if i do say so myself

    Edited by THFourteen at 10:05:56 04-03-2013
  • Psychotext 4 Mar 2013 10:06:49 49,221 posts
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    Vortex808 wrote:
    Powercage? WTF is this? Have I been away from the gym that long?

    Is it something along the lines of a smith machine?
    The link above gives you a pretty good idea. It's not a machine, it's just a set of supports.

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  • sport 4 Mar 2013 10:06:58 10,904 posts
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    Psychotext wrote:
    Funnily enough, my missus can deadlift more than most blokes. :D

    (Amazon woman)
    ;-P
  • Psychotext 4 Mar 2013 10:09:08 49,221 posts
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    Who on earth is that?

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  • Trane 4 Mar 2013 10:09:22 3,761 posts
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    THFourteen wrote:
    I tend to alternate, 6 months of incline barbell + flat dumbell press and 6 months of incline dumbell + flat bench press.

    if i give up flat bench i'll never reach my 100kg goal :-(

    oh, and my flat bench technique is reasonably good even if i do say so myself
    Fair enough, learn to bench with a slight arch then, make sure your elbows are tucked. If you use an arch your chest is higher up and means a higher factor of safety when relying on safety bars, set the safety bars just above neck level and you should be fine.
  • Trane 4 Mar 2013 10:11:43 3,761 posts
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    Psychotext wrote:
    Funnily enough, my missus can deadlift more than most blokes. :D

    (Amazon woman)
  • sport 4 Mar 2013 10:12:05 10,904 posts
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    Psychotext wrote:
    Who on earth is that?
    You'd never believe it if I told you.
  • Rodney 4 Mar 2013 10:15:31 1,256 posts
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    Trane wrote:
    To be completely honest, if I wasn't interested in lifting as a sport - I would not even bother with conventional bench press.

    It's so easy to cause yourself shoulder problems if you don't have good form. I would recommend utilising dumbell chest press and incline bench press, incline is a lot easier to set up safely in a cage too, you can just offload the bar in front of you with the safety bars set a few inches below your chest.
    Im not a fan of bench either. I hadnt done bench press for about two years (mainly necause I was training at home on my own) until recently. I just did weighted dips, ring dips, kettlebell presses and press ups. I could still bench 80kg fairly easily when I started again. Bench is over rated.
  • Rodney 4 Mar 2013 10:28:56 1,256 posts
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    Trane wrote:
    I wouldn't dream of doing heavy bench press or squats without a spotter these days. A powercage can of course be set up to avoid serious problems though.
    Bench, yeah, but squats? Ive seen some heavy squatters but never seen anyone fail a rep.(it normally be muscled up) and there's not much a spotter could do any way. Then again again, I think mostly training on my own has made me err on the conservative side when estimating whst I can lift.

    I saw a failed squat once. Someone from my university powerlifting club  dumped the bar from his back at a meet but didnt quite let go in time and sustain compound fractures to both wrists. Don't do that! It is poor technique.
  • THFourteen 4 Mar 2013 10:32:19 29,062 posts
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    Trane wrote:
    Fair enough, learn to bench with a slight arch then, make sure your elbows are tucked. If you use an arch your chest is higher up and means a higher factor of safety when relying on safety bars, set the safety bars just above neck level and you should be fine.
    will try the arch

    tucked elbows?
  • Benno 4 Mar 2013 10:33:38 8,410 posts
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    closer to the body, as opposed to flayed out at the sides
  • Trane 4 Mar 2013 10:37:11 3,761 posts
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    So you think you can bench? Part 1

    7 parts in total IIRC, maybe not all relevant for you, but you can glean some good tips from there.
  • DUFFMAN5 4 Mar 2013 10:39:01 11,446 posts
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    Benno wrote:
    closer to the body, as oppos
    ed to flayed out at the sides
    Not to close though, or it will turn into a triceps press...which is also a great move,but for the tries of course.

    Speaking of built/Amazonian women. I used to manage a gym owned by Andrulla Blanchette and Ian Dowe!

    "Duffman is thrusting in the direction of the problem! Oh, yeah!"

  • THFourteen 4 Mar 2013 10:41:26 29,062 posts
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    Oh i see, so a slightly narrower grip than normal?

    I do tricep press sometimes too, thats a good exercise, although it can be slightly unstable with a heavy weight!

    will have a read of that link, thanks Trane
  • Rodney 4 Mar 2013 10:41:30 1,256 posts
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    THFourteen wrote:
    Trane wrote:
    Fair enough, learn to bench with a slight arch then, make sure your elbows are tucked. If you use an arch your chest is higher up and means a higher factor of safety when relying on safety bars, set the safety bars just above neck level and you should be fine.
    will try the arch

    tucked elbows?
    Arching you bag is better for drive as well and creates a more stable base. Flat DB is a safer alternative I think. The weight travels in a less fixed plain and you can dump the weights ao less need for a spotter. It carrys over well to bench press strength as well in my experience.
  • Benno 4 Mar 2013 11:00:59 8,410 posts
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    I love the flat dumbell press, but I started finding it too hard to get into position - its a really awkward maneuver to do
  • Trane 4 Mar 2013 11:08:26 3,761 posts
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    The heavier you get, yeah - the more awkward it becomes. Again I use spotters to hand me the weights, I'm up on the 60kg bells now for a set of 8 - I'd have a nightmare on my own.

    Ronnie Coleman

    He manages to get in position by sort of flicking them up off his knees, takes hell of an effort to stabilise before starting the press though.

    I' also recommend a slight angle for comfort (i.e.) point the handles towards eye level, not quite 45 degrees, takes stress off the shoulder.

    Edited by Trane at 11:09:50 04-03-2013
  • Benno 4 Mar 2013 11:14:15 8,410 posts
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    Yeah I was doing this:

    http://www.youtube.com/watch?v=AM5Nw_QBA9A

    But it started getting too hard to stabalise!

    I should just ask someone to spot shouldn't I...
  • Benno 4 Mar 2013 11:14:45 8,410 posts
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    I once almost missed the bench when I swung backwards, felt like a right gym noob!
  • THFourteen 4 Mar 2013 11:21:10 29,062 posts
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    Yeah i stand up, put the weights on my knees, sit down and then push up with my knees whilst i lean backwards to get the weights in position. Only lifting about 38kg though, cant imagine doing it with 60+

    i did see a link somewhere to some sort of hook and chain based system which you can use with a power rack so that the dumbells start off suspended, so you can easily get going.
  • Psychotext 4 Mar 2013 11:23:41 49,221 posts
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    Trane wrote:
    Ronnie Coleman
    I like the way he finishes. lol

    Edited by Psychotext at 11:23:52 04-03-2013

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  • Benno 4 Mar 2013 20:10:32 8,410 posts
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    THFourteen wrote:

    i did see a link somewhere to some sort of hook and chain based system which you can use with a power rack so that the dumbells start off suspended, so you can easily get going.
    yeah same! I would definitely invest in such wares if i was setting up a home gym

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