I learned a new trick!

[Crazymank]

Our gym just got these new flat benches that must be for midgets or something. The pins are really low. So i came across this trick sorta by accident.

Because of the lower pins. i decided to go with a wider grip. This way i didnt have to extend my arms as much to get the bar off the pins.

Then for my final set- my heavy set, i grabbed someone for a lift off. Now this set i moved my arms back to normal. I was way stronger than normal.

The trick is:

Using more chest muscles to move through the sets till you get to your heavy weight. Your triceps will be stronger because you went with a wider grip. Therefore saving them for that last set or two when your going really heavy.

 

[saudades]

I'll have to try that.

 

[Pharm_Fed]

Interesting, I will try this as my triceps always burn out before my chest. Thanks for the tip.

 

[dorian123]

another trick you might want to try is deep stretching of the chest muscles right before a heavy lift...a lot of powerlifts use this technique seconds before the actual lift. sounds backwards to me but i know a few guys that swear by it.

 

[jtunderdog]

I hang on the bar with my lats contracted for 15 seconds before i lift heavy. Try it. I guarantee you will get another rep at the very least. I do this with my arms at almost a ninety so I am literally hanging with bent arms not straight by the way.

 

[Crazymank]

lol... whats really funny, is my training partner and i just recently decided it was ok to give a lift off for anything above 315. We've both been lifting for like 20 years and never figured out before that you use a lot more strength breaking a bar from the pins than if someone hands you the weight.

 

[dreww]

lol... whats really funny, is my training partner and i just recently decided it was ok to give a lift off for anything above 315. We've both been lifting for like 20 years and never figured out before that you use a lot more strength breaking a bar from the pins than if someone hands you the weight.

yea, its an ego thing. Dont all powerlifters when benching get a lift off?

 

[Crazymank]

yea, its an ego thing. Dont all powerlifters when benching get a lift off?

not sure, but instead of a certain weight being my max, now im getting 2-3 reps with it.

 

[Spiderman]

This will definitely make a diff in your training.

 

[Crazymank]

I like it cause it gets me working with the heavy weight more... Im seeing faster strength gains too.