**Marcus's HIT Dungeon**

[almostgone]

The past two weeks have been reverse grip on the smith, I will go back to cg press free weight next week to change it up. I do dips a few times a week, try and do them at the end when I am fatigued, even at 255lbs I manage to get sets of 15-20 at the end of the workout, 30-50 at the beginning. Need a weighted belt.

Have you tried the incline d'bell skullcrushers w/ a hammer grip? There was a video posted semi recently.

[zempey]

I did them flat, haven't tried inclined. Will give it a go next week. Might look into ordering a weighted belt for dips, also going to try some bench dips. I really need to get some thickness back, arms look big from the side but just a tad over 18", want my 20's back, lol. Tendonitis in my elbow/biceps has really slowed down my growth, but it is getting better. Was able to go up to 35's a side on the big bar curls without too much pain, maybe 45's next week.

[almostgone]

I did them flat, haven't tried inclined. Will give it a go next week. Might look into ordering a weighted belt for dips, also going to try some bench dips. I really need to get some thickness back, arms look big from the side but just a tad over 18", want my 20's back, lol. Tendonitis in my elbow/biceps has really slowed down my growth, but it is getting better. Was able to go up to 35's a side on the big bar curls without too much pain, maybe 45's next week.

If the elbows continue to be an issue, Google the words "Voodoo floss" and "elbow". Check out the YouTube videos. That has helped me a great deal. Also, I used to do skulls last, but Kel suggested doing them.earlier in the lift when I was a tad stronger so I now go with triceps press downs, skulls, close grip press, and occasionally finish w/ kickbacks.
...and I also wear neoprene elbow sleeves to keep the heat in.

[clarky.]

Marcus,Kel could you post different ex that will target the long head,short head of the bicep and the lateral,medial,long head of the tricep if you don't mind please. You tube is full of skinny fvcking tits.
I just want to make sure i am hitting them all when doing that muscle.

AG ?

[almostgone]

Sorry for the delayed response, Clarky....still at work.....probably going to be a 13-14 hr. shift and back in early again tonight....being poor has its drawbacks...
One of the exercises that gives me a good burn in the long head and medial head of tris is on triceps press downs using the rope handle. At the bottom when your arms are extended the most, try rolling your wrists out a bit ( so that your thumbs would be getting closer.to the floor). Hope that makes sense?
If you do the skullcrushers like Marcus posted in a YouTube video recently, the angle of the bench varied the tension on the muscle some for me.
The bent over cable concentration curls hit both heads of the biceps very well for me. My arms use to fill out a 4XL work shirt back in the day. The left arm moreso than the right...I really want to get back to that size one day just to turn heads if nothing else. Also, on seated and incline d'bell curls I keep my palm facing forward until I get to the very top. At the very top when you give the muscle a nice, burning squeeze, I roll my wrist to the outside. However, before I start the descent, I roll my wrist back so that my palm will be facing forward for that slow negative downwards.
If I get out off of work soon, I'll post up a few more. Hope that will hold you over until Kel and Marcus can post up some.of their favorites. Also, if Haz rolls through, he has a good bit of knowledge to share (don't tell him I said that, though. )
I believe if you hit tris with the incline d'bell skullcrusher w/ a hammer grip, triceps press downs like I mentioned above, close grip presses, and finish w/ kickbacks, you will pretty much cover all of your bases in the triceps department.
Hope that helps you, Clarky!!

[Hazard]

Have you tried the incline d'bell skullcrushers w/ a hammer grip? There was a video posted semi recently.

I believe it was Dorian who said decline close grip bench is the best movement to pack size on the tris. It DEFINATELY put more emphasis on them.

[zempey]

I often wondered if the decline would be a better angle for cg presses, I am going to give it a shot and see how it feels. I always do cg as the first exercise when I am at my strongest, then either crushers or single overhead db press. If I do cg when my tri's are fatigued I feel the chest tries to take over when the tri's start to fade.

[almostgone]

I believe it was Dorian who said decline close grip bench is the best movement to pack size on the tris. It DEFINATELY put more emphasis on them.

Hmmmm...I remember he was big on decline bench for the pecs on his Blood-n-Guts chest. video, but I agree close grip press is good for.the triceps.

[Hazard]

Hmmmm...I remember he was big on decline bench for the pecs on his Blood-n-Guts chest. video, but I agree close grip press is good for.the triceps.

I THINK it was him..... It also could have been cutler. I have seen so many damn videos lol. I tried them and loved em

[zempey]

I tried doing curls facing into an incline bench using the ez curl bar with arms hanging straight down. I think I am too tall, I couldn't get in a comfortable position where I could really focus on the movement. I like the idea, it placed the bi's in a good angle for a nice peak contraction, but it didn't work out for me.

[DCI]

Zempey i love the exercise too quality for burning the muscles

[marcus300]

Had a workout today what would kill a normal man lol,

fuk it was and intense, having 3 days off now due to things going on but it was close to the edge of reason

[uhit]

Did shoulders today.

Left bicep really really was aching when I was doing any overhead press. No clue what was wrong today, but it's been occurring for the last few weeks. I've tried rowing for 5mins to warm up, done stretching pre-post workout and nothing works.

Did dropsets with shoulder press and using weights like 20KG - 16KG - 12KG left me in PAIN.

[BG]

Just watched this, off to get it on.

https://www.youtube.com/watch?v=kj2xmGNgmbk

[marcus300]

Just watched this, off to get it on.

https://www.youtube.com/watch?v=kj2xmGNgmbk

Great video, saved
Thanks for posting

[clarky.]

I tried doing curls facing into an incline bench using the ez curl bar with arms hanging straight down. I think I am too tall, I couldn't get in a comfortable position where I could really focus on the movement. I like the idea, it placed the bi's in a good angle for a nice peak contraction, but it didn't work out for me.

Zempey i love the exercise too quality for burning the muscles

yes good move i've did it a few times with ez bar. Hanging consentration curl i think it's called.

[clarky.]

Sorry for the delayed response, Clarky....still at work.....probably going to be a 13-14 hr. shift and back in early again tonight....being poor has its drawbacks...
One of the exercises that gives me a good burn in the long head and medial head of tris is on triceps press downs using the rope handle. At the bottom when your arms are extended the most, try rolling your wrists out a bit ( so that your thumbs would be getting closer.to the floor). Hope that makes sense?
If you do the skullcrushers like Marcus posted in a YouTube video recently, the angle of the bench varied the tension on the muscle some for me.
The bent over cable concentration curls hit both heads of the biceps very well for me. My arms use to fill out a 4XL work shirt back in the day. The left arm moreso than the right...I really want to get back to that size one day just to turn heads if nothing else. Also, on seated and incline d'bell curls I keep my palm facing forward until I get to the very top. At the very top when you give the muscle a nice, burning squeeze, I roll my wrist to the outside. However, before I start the descent, I roll my wrist back so that my palm will be facing forward for that slow negative downwards.
If I get out off of work soon, I'll post up a few more. Hope that will hold you over until Kel and Marcus can post up some.of their favorites. Also, if Haz rolls through, he has a good bit of knowledge to share (don't tell him I said that, though. )
I believe if you hit tris with the incline d'bell skullcrusher w/ a hammer grip, triceps press downs like I mentioned above, close grip presses, and finish w/ kickbacks, you will pretty much cover all of your bases in the triceps department.
Hope that helps you, Clarky!!

Thanks mate and i won't tell Haz

[marcus300]

Marcus,Kel could you post different ex that will target the long head,short head of the bicep and the lateral,medial,long head of the tricep if you don't mind please. You tube is full of skinny fvcking tits.
I just want to make sure i am hitting them all when doing that muscle.

AG ?

Triceps
DB lying tricep extension - incline or flat really targets the long head and once you get your groove and move up in weight the size and thickness what starting coming is amazing, this is making my arms bigger without any tendon pain and I am also shifting some serious bells.

Pushdowns either bar, rope or v bar, singles or doubles with focus on the outer head, I prefer single arms becauise of the natural flow and I can concentrate on moving some weight and also incorporate some forced with my other arm, lovely movement if done correctly.

seated overhead db extension, nice

dip for overall size

I have a very bulking long head and hangs down when doing double bicep, this was created on the above movements, always push the weight, also go to your limit, triceps are worked regular so you really have to work hard on them to make them grow, give them something different to think about.

incline db curls kills your biceps, really works the lower part of the bicep which makes your bicep look big and bulgy when relaxed and straight, illusion

seated db curls

bent over concentration curls either cable which keep the tension on the bicep and really burns, or with a db hanging down and not moving your elbow, this gives peak to your arm like nothing else.

straight bar curls, cant beat them if your wrists don't hurt if they do swap to db's

What size are your arms? do you need overall size or just peak?

Do you have separation form the tricep


Swap and change movements around and see which give you the best gains, check out some of my arm routines and remember its a small muscle so you can really isolate them and give them direct pain which will make them grow, don't fail when the pain comes into your arms, this is were many fail, this is the time when your going to cause the most damage, when the pain tells you to stop carry on, growth will occur.

[clarky.]

Triceps
DB lying tricep extension - incline or flat really targets the long head and once you get your groove and move up in weight the size and thickness what starting coming is amazing, this is making my arms bigger without any tendon pain and I am also shifting some serious bells.

Pushdowns either bar, rope or v bar, singles or doubles with focus on the outer head, I prefer single arms becauise of the natural flow and I can concentrate on moving some weight and also incorporate some forced with my other arm, lovely movement if done correctly.

seated overhead db extension, nice

dip for overall size

I have a very bulking long head and hangs down when doing double bicep, this was created on the above movements, always push the weight, also go to your limit, triceps are worked regular so you really have to work hard on them to make them grow, give them something different to think about.

incline db curls kills your biceps, really works the lower part of the bicep which makes your bicep look big and bulgy when relaxed and straight, illusion

seated db curls

bent over concentration curls either cable which keep the tension on the bicep and really burns, or with a db hanging down and not moving your elbow, this gives peak to your arm like nothing else.

straight bar curls, cant beat them if your wrists don't hurt if they do swap to db's

What size are your arms? do you need overall size or just peak?

Do you have separation form the tricep


Swap and change movements around and see which give you the best gains, check out some of my arm routines and remember its a small muscle so you can really isolate them and give them direct pain which will make them grow, don't fail when the pain comes into your arms, this is were many fail, this is the time when your going to cause the most damage, when the pain tells you to stop carry on, growth will occur.

Thank big man thats great stuff yes just overall size yes i have seperation i just taped them right is 17" and left is 16.5" so we'll go with 17
You wrote me out a routine for bi's/tri's a while back and i do follow it i always do seated/incline curls always i never ever miss them the third ex i change it up.

As for tri's i aways do pd i just really started doing cg bench and really like it and dips another i do is behind head tri ex. I tried the db lying tri ex it is good but i stopped because i had to drop the weight a good bit and kinda looked like a girl lol but fvck it i'll get back on these

[zempey]

My arms are just over 18", used to be 20" back when I was hitting it hard in the mid 00's. I have some peak, but tendonitis in my biceps has really slowed down my arm growth. It is coming around and I was able to up the weight on my bar curls this week. I will keep pounding them hard, they will come around now that the injury is subsiding. I am going back on in a few weeks test/deca , so I should be primed for some good gains. I has been about a year since I have been back at it hard and dedicated, so it will take some time to get some of the maturity back up to where it used to be. This site has really helped get me going in the right direction and keep my focused and motivated. I plan on being a monster this summer, shooting for 270-275 @ 10% or less.

[marcus300]

Thank big man thats great stuff yes just overall size yes i have seperation i just taped them right is 17" and left is 16.5" so we'll go with 17
You wrote me out a routine for bi's/tri's a while back and i do follow it i always do seated/incline curls always i never ever miss them the third ex i change it up.

As for tri's i aways do pd i just really started doing cg bench and really like it and dips another i do is behind head tri ex. I tried the db lying tri ex it is good but i stopped because i had to drop the weight a good bit and kinda looked like a girl lol but fvck it i'll get back on these

I've got some stuff to sort out but I'm going to give you the next stepy if you been following my last routine. Give me a day or so I'll post it up for you

[BG]

Had a good work out. My arm was still stiff after my little work incident early this week so I took a few days off, then did some charity work friday night. Ended up squeezing two workouts into one, things went well, banged out 2 exercises for shoulders, back, bi's and tri's. Nothing crazy but reached close to failure so Im happy. I think I will need to take Aleeve a little more often until I grab some deca .

Im sure I was taking some severely under dosed Norma amps for my hrt this past year and thats why I felt so bad and my body was in such disarray. I switched to prop and I feel great. I feel another month of break in and Ill be able to rip shit again !!!

[almostgone]

Just watched this, off to get it on.

https://www.youtube.com/watch?v=kj2xmGNgmbk

Thanks, BG! Just woke up. Downing a Pepsi Max and headed to grab a leg session here in a
few before I go to work. Feel like hammered sh!t......think I may be lazy.

Edit: I'm going to reserve the leg session until tomorrow, guys. Something is wreaking havoc w/ my guts. Trying to get stomach calmed.down before heading to work.

[almostgone]

Had a good work out. My arm was still stiff after my little work incident early this week so I took a few days off, then did some charity work friday night. Ended up squeezing two workouts into one, things went well, banged out 2 exercises for shoulders, back, bi's and tri's. Nothing crazy but reached close to failure so Im happy. I think I will need to take Aleeve a little more often until I grab some deca .

Im sure I was taking some severely under dosed Norma amps for my hrt this past year and thats why I felt so bad and my body was in such disarray. I switched to prop and I feel great. I feel another month of break in and Ill be able to rip shit again !!!

Sounds like you had a good one, but please don't rip, tear, or snap anything, buddy!

[almostgone]

I THINK it was him..... It also could have been cutler. I have seen so many damn videos lol. I tried them and loved em

LOL...just wait until you get a little older.... it gets worse.

[hawk14dl]

Still haven't been getting sessions in.. House closes this week so I'll be done working on the house, moving/packing, and stressing.

But I did mention a while back that I got ahold of an inversion table. I had high hopes, considering my chronic lower back issues. .
It hasn't let me down. I've only used it a few times, but it had provided some pretty good relief already.

[marcus300]

Had a good work out. My arm was still stiff after my little work incident early this week so I took a few days off, then did some charity work friday night. Ended up squeezing two workouts into one, things went well, banged out 2 exercises for shoulders, back, bi's and tri's. Nothing crazy but reached close to failure so Im happy. I think I will need to take Aleeve a little more often until I grab some deca .

Im sure I was taking some severely under dosed Norma amps for my hrt this past year and thats why I felt so bad and my body was in such disarray. I switched to prop and I feel great. I feel another month of break in and Ill be able to rip shit again !!!

sounds like BG is back in the house of pain nice to hear

[marcus300]

Thank big man thats great stuff

If you have been following my arm routine especially biceps that's great because I am about to swap things around to a pre exhaust so if you fancy it we can do it together and see what you get out of it.

More or less my biceps routine is

DB CURLS
INCLINE CURLS
BENT OVER CONCENTRATION CURLS


I do swap some movements around but these are usually the basic movements I go with and just change the intensity by the forced, negs, rest pause or supersets.
I'm going to try and get some movement on my bicep peak so i'm going with this

pre exhaust with low cable bent over concentration curls - this keeps the tension right on the two heads and if you stand at the right distance you can really feel the bicep stretch with constant tension pressure. Fuking kills if done right and you can go with forced reps when your at failure by using your other hand to help bring the bell up to fully squeeze and contract the bicep. Nothing changes go to failure using forced and 2 negatives doesn't matter about a partner you use your other hand and seeing that your starting this first the strength will be high and you will really put your two heads under serious load,

Next incline db curls - again this is going to target the lower part of the bicep heads but the tension is constantly on the heads, total pain zone if done correctly and use either drops or rest pause to go past failure, remember past failure

Last movement
db curls- go as heavy as you can but it wont be anything like your use to and probably guys in the gym will laugh but trust me you will have the biggest arms after a few months. again past failure using rest pause, drops and if you have a partner go with forced and negs

Pre exhaust HIT bicep, that's my next 3 months and I will make these grow more, even though they are big enough i'm going for more peak


You with me

[kelkel]

Alright, just finished chest and arms. Went extremely well. Super pump and motivation today. The new Foo Fighters songs on the ipod thumping helped. I've been simply doing inclines and flyes the past several workouts trying to figure out what exactly is killing my shoulder. Sometimes after a workout I can't lift my left arm over my head without a lot of pain. Today so far, no real pain. I did take a couple Aleeve about an hour prior to my workout.

It seems that the most pain is coming from either flat benching (there ya are Marcus) or dumbell lateral raises. Oddly enough, shoulder presses do not hurt. Back to laterals, I found that dropping about 10 lbs and locking my arms straight out seems to alleviate the pain on them. That's a plus.

So today:

Inclines on smith with bar tracking just below my chin: 3 sets moderate to heavy weight. Feeling my way through them and ended up great.
Pec dec flyes: keeping arms horizontal to floor and gripping with hands, not forearms on pads. 2 sets to failure
Preacher curls: 2 heavy with one drop on last set
Barbell's: 2 sets to failure. No swing, very strict. Love these lately.
Incline's: 2 sets to failure. Strict with full stretch.
Tricep pushdowns: 2 sets heavy to failure
Dumbell extensions: 2 sets to failure
Tricep dips: 2 sets to failure

Been emphasizing more straight sets only until I heal up. Then it'll be back to less sets, RP's and drops. Even with the little injury training has been great and progress is being made. I can feel and see it. Still love this after all these years! Simply addicted.

[clarky.]

If you have been following my arm routine especially biceps that's great because I am about to swap things around to a pre exhaust so if you fancy it we can do it together and see what you get out of it.

More or less my biceps routine is

DB CURLS
INCLINE CURLS
BENT OVER CONCENTRATION CURLS


I do swap some movements around but these are usually the basic movements I go with and just change the intensity by the forced, negs, rest pause or supersets.
I'm going to try and get some movement on my bicep peak so i'm going with this

pre exhaust with low cable bent over concentration curls - this keeps the tension right on the two heads and if you stand at the right distance you can really feel the bicep stretch with constant tension pressure. Fuking kills if done right and you can go with forced reps when your at failure by using your other hand to help bring the bell up to fully squeeze and contract the bicep. Nothing changes go to failure using forced and 2 negatives doesn't matter about a partner you use your other hand and seeing that your starting this first the strength will be high and you will really put your two heads under serious load,

Next incline db curls - again this is going to target the lower part of the bicep heads but the tension is constantly on the heads, total pain zone if done correctly and use either drops or rest pause to go past failure, remember past failure

Last movement
db curls- go as heavy as you can but it wont be anything like your use to and probably guys in the gym will laugh but trust me you will have the biggest arms after a few months. again past failure using rest pause, drops and if you have a partner go with forced and negs

Pre exhaust HIT bicep, that's my next 3 months and I will make these grow more, even though they are big enough i'm going for more peak


You with me

Your fuking right I'm with you.1000% big man ok 3 months let's see what we get but i have to say i am piss at cable cc i'll just put my elbow against my knee. My next bi session will be at the end of the wk.

[clarky.]

Alright, just finished chest and arms. Went extremely well. Super pump and motivation today. The new Foo Fighters songs on the ipod thumping helped. I've been simply doing inclines and flyes the past several workouts trying to figure out what exactly is killing my shoulder. Sometimes after a workout I can't lift my left arm over my head without a lot of pain. Today so far, no real pain. I did take a couple Aleeve about an hour prior to my workout.

It seems that the most pain is coming from either flat benching (there ya are Marcus) or dumbell lateral raises. Oddly enough, shoulder presses do not hurt. Back to laterals, I found that dropping about 10 lbs and locking my arms straight out seems to alleviate the pain on them. That's a plus.

So today:

Inclines on smith with bar tracking just below my chin: 3 sets moderate to heavy weight. Feeling my way through them and ended up great.
Pec dec flyes: keeping arms horizontal to floor and gripping with hands, not forearms on pads. 2 sets to failure
Preacher curls: 2 heavy with one drop on last set
Barbell's: 2 sets to failure. No swing, very strict. Love these lately.
Incline's: 2 sets to failure. Strict with full stretch.
Tricep pushdowns: 2 sets heavy to failure
Dumbell extensions: 2 sets to failure
Tricep dips: 2 sets to failure

Been emphasizing more straight sets only until I heal up. Then it'll be back to less sets, RP's and drops. Even with the little injury training has been great and progress is being made. I can feel and see it. Still love this after all these years! Simply addicted.

Nice session kel

[marcus300]

Alright, just finished chest and arms. Went extremely well. Super pump and motivation today. The new Foo Fighters songs on the ipod thumping helped. I've been simply doing inclines and flyes the past several workouts trying to figure out what exactly is killing my shoulder. Sometimes after a workout I can't lift my left arm over my head without a lot of pain. Today so far, no real pain. I did take a couple Aleeve about an hour prior to my workout.

It seems that the most pain is coming from either flat benching (there ya are Marcus) or dumbell lateral raises. Oddly enough, shoulder presses do not hurt. Back to laterals, I found that dropping about 10 lbs and locking my arms straight out seems to alleviate the pain on them. That's a plus.

So today:

Inclines on smith with bar tracking just below my chin: 3 sets moderate to heavy weight. Feeling my way through them and ended up great.
Pec dec flyes: keeping arms horizontal to floor and gripping with hands, not forearms on pads. 2 sets to failure
Preacher curls: 2 heavy with one drop on last set
Barbell's: 2 sets to failure. No swing, very strict. Love these lately.
Incline's: 2 sets to failure. Strict with full stretch.
Tricep pushdowns: 2 sets heavy to failure
Dumbell extensions: 2 sets to failure
Tricep dips: 2 sets to failure

Been emphasizing more straight sets only until I heal up. Then it'll be back to less sets, RP's and drops. Even with the little injury training has been great and progress is being made. I can feel and see it. Still love this after all these years! Simply addicted.

I'm telling you keep away from flat bench if you need to go with db flat but that bb is a right cvnt no matter the technique after the years we've been at it.

[marcus300]

Your fuking right I'm with you.1000% big man ok 3 months let's see what we get but i have to say i am piss at cable cc i'll just put my elbow against my knee. My next bi session will be at the end of the wk.

You don't rest the elbow on the cable cc. I'll explain how to go about it tomorrow in detail. You won't be shit we justify need to build the movement for you which will result in more peak baby.

[RaginCajun]

Alright, just finished chest and arms. Went extremely well. Super pump and motivation today. The new Foo Fighters songs on the ipod thumping helped. I've been simply doing inclines and flyes the past several workouts trying to figure out what exactly is killing my shoulder. Sometimes after a workout I can't lift my left arm over my head without a lot of pain. Today so far, no real pain. I did take a couple Aleeve about an hour prior to my workout.It seems that the most pain is coming from either flat benching (there ya are Marcus) or dumbell lateral raises. Oddly enough, shoulder presses do not hurt. Back to laterals, I found that dropping about 10 lbs and locking my arms straight out seems to alleviate the pain on them. That's a plus.So today:Inclines on smith with bar tracking just below my chin: 3 sets moderate to heavy weight. Feeling my way through them and ended up great.Pec dec flyes: keeping arms horizontal to floor and gripping with hands, not forearms on pads. 2 sets to failurePreacher curls: 2 heavy with one drop on last setBarbell's: 2 sets to failure. No swing, very strict. Love these lately.Incline's: 2 sets to failure. Strict with full stretch.Tricep pushdowns: 2 sets heavy to failureDumbell extensions: 2 sets to failureTricep dips: 2 sets to failureBeen emphasizing more straight sets only until I heal up. Then it'll be back to less sets, RP's and drops. Even with the little injury training has been great and progress is being made. I can feel and see it. Still love this after all these years! Simply addicted.

i have the same problem with my right shoulder, hurts to hell if i do lat raises. if i get my chest warmed up, it seems to help with the shoulder/tightness. i guess i will try some of that DMSO you recommend and rub on it tonight. and go head on the progress!!!

[RaginCajun]

I'm telling you keep away from flat bench if you need to go with db flat but that bb is a right cvnt no matter the technique after the years we've been at it.

barbell = euro

[uhit]

I got in trouble at my uni gym for doing drop sets.

Apparently it was intimidating the beginners.

[kelkel]

i have the same problem with my right shoulder, hurts to hell if i do lat raises. if i get my chest warmed up, it seems to help with the shoulder/tightness. i guess i will try some of that DMSO you recommend and rub on it tonight. and go head on the progress!!!

Experiment with different angles / techniques with your laterals too. Don't forget one arm at a time may help.

[Hazard]

One thing I'd like to touch up on is FORM.....


I've said it before..... My own sister corrected my form on bench pressing. My chest has always been a problem for me. I've been lifting for the better part of the last 12 years..... I've made great progress over that time. I've always tried to concentrate on form and the mind/muscle connection. I've thought I was bench pressing properly..... The weight was going up but the size wasnt adding up.

My sister will be completing her personal training cert this week and she trained for the last six months with a pro bodybuilder. She picked up on my form the first day we trained together. To my defense..... I didnt really have a training partner over the years. Atleast..... Not one that would spot what I was doing.

I've since been using proper form and I can feel the difference in my pecs. I have less shoulder pain, and a better pump.

Re-evaluate your form and technique..... It can't hurt.

[kelkel]

One thing I'd like to touch up on is FORM.....


I've said it before..... My own sister corrected my form on bench pressing. My chest has always been a problem for me. I've been lifting for the better part of the last 12 years..... I've made great progress over that time. I've always tried to concentrate on form and the mind/muscle connection. I've thought I was bench pressing properly..... The weight was going up but the size wasnt adding up.

My sister will be completing her personal training cert this week and she trained for the last six months with a pro bodybuilder. She picked up on my form the first day we trained together. To my defense..... I didnt really have a training partner over the years. Atleast..... Not one that would spot what I was doing.

I've since been using proper form and I can feel the difference in my pecs. I have less shoulder pain, and a better pump.

Re-evaluate your form and technique..... It can't hurt.

And the correction was.........? Inquiring minds want to know....

[Hazard]

And the correction was.........? Inquiring minds want to know....

Lmao!

I was sinking my sternum......

I don't use the flat bench anymore but I've been doing inclines. I dropped the weight to 225 and I pop my sternum. I keep all momentum out of the lift and its made a world of difference.

Also with flys..... I pop the sternum, keep my arms slightly bent, and I don't touch the dumbells together. It keeps a constant tension on the pecs.

Something else I've been doing that feels great is on the cable machine. I use a wide grip bar and do curls. Instead on keeping my elbows at my side I push them forward.... A little further out infront of me. I get a full flexion and extension and it burns like hell.