To Arch OR Not to Arch - That is the question? 🤷🏼♂️
There seems to be a big misunderstanding about the use of the arch when performing the bench press. After a chat with @bikerbiddie last week I learnt there are still a lot of people questioning her arch when she’s bench pressing so I thought it was worth addressing again. She seems to get an overwhelming amount of unwanted and misinformed advice (regularly given to female lifters) on what is “wrong” with arching the back. I want to address this concept and I’ll approach this similar to @steficohen by discussing the anatomy and biomechanics involved.
📍Anatomy - When we create the arch and pull our shoulder blades back (scapular retraction) we are placing the shoulder (glenohumeral joint) in an abducted and and externally rotated position. This is often referred to as a closed pack position which means it is the position of most joint congruency and ligamentous stability. This position is far safer and more stable to press from than if you were laying flat against the bench.
📍Biomechanics - Creating the arch during Bench press actually promotes greater recruitment of the pectoralis major muscle (due to fibre alignment). Which ultimately results in better force production! For those new to training you may find that your decline bench press is stronger than your flat press...this is again due partially to better muscle fiber alignment in that position!
👉🏼 Now I know it seems like I’m repeating myself each post, but context is everything! So if you are bench pressing with or without an arch. The main question that should be asked is...why are you benching? If you’re a competitive powerlifter then the answer is obvious! If you’re just a regular gym enthusiast then perhaps there are other ways to achieve whatever your goal is?
✅ But the simple facts are this, if you’re heavy benching then an arch is your friend...and NOT dangerous.
🖇 Tag a friend and save this post for the next time someone try’s to convince you that arching is dangerous! ❌
2804923 hours ago
Team Athlete @hollzzyyx with lots of triples at 140kg
We can’t wait to see what Holly brings to the platform in her next comp!
14914 hours ago
335x3 bench and 385x7 pause squats -
187510 hours ago
Anything is possible. Believe in yourself, and go beyond limitations. 🦈
Comment MORNING or EVENING 👇if you like this content
Repost from @dancudes
Whether if not you workout at night or on the morning it is purely up to your preference their are benefits and detriments to both.. Working out in the morning is a great way to start your day, it wakes you right up and gives you energy to start your day! But you may have a hard time waking up earlier to get your workout in
Working out in the evening is also a great way to end your day some people like it because you can relieve the stress for the day.. others like it because it is something to look forward to after school or work.. oh and you can also sleep in longer. One issue with evening workouts is you may be more tired after a long day, and you need to motivate yourself to go to the gym no matter how long your day has been
Please comment below MORNING or EVENING if you found this post useful
Worked up to a comfortable 240 kg deadlift, then did some light sets of 3 at 230kg. As soon as i grip that bar my mind becomes blank and it's just me and oblivion, no thoughts, no emotions just focused energy and the look of a highly constipated person.
Gosh, I had this whole thing typed out but IG glitched...so I’m not gonna type it again. Anywho, hitting you with another squat video because...I had the time to record today lol 5x5x254 with a different angle for the ☝🏻 time! Yea...the fluff is for real too :( diet has been 💩 lately but gonna fix that. 💀
Work out which dieting strategy works for you. Whether you chose to have larger infrequent meals, or graze on smaller meals through the day, the key is working out which is more sustainable for you. I’ve always preferred larger meals with less frequency, but that suits me training early fasted and getting to work before my first meal. The less time I have between my first meal and bed, the easier it is avoid unplanned snacking. Today, breakfast was before 7am and it’s likely I’ll be awake and active for 17 hours. It’s unlikely I’ll get by on two large meals for the rest of the day. With this in mind my meals will be smaller and I’ll carry snacks to get me from one meal to the next. Calories will be the same, but by keeping some in reserve and ideally delaying eating as much as possible, I won’t breach any calorie target I’ve set.
140 AMRAP...RPE 7ish..Strength slowly creeping back.. Based on an average of the Bryzcky- Lander, Wathen and Mayhew et al formulars,should roughly be ready for a 200-210 1RM attempt on hitting atleast 13 reps,aiming for a pre-ramadhan attempt inshlh
Reference: https://www.ncbi.nlm.nih.gov/pubmed/16937972 #benchpress#powerlifting#deadlift#squat #ramadhan
Essas três feras: @luccadaher@email@example.com. São meus alunos a aproximadamente 3 anos.
O desenvolvimento físico destes rapazes, corroboram com as evidências científicas, acerca dos beneficios do treinamento de Força para esse grupo.
O risco de lesões no treinamento de musculação em crianças e adolescentes sob orientação é muito menor do que quase qualquer esporte recreativo "de criança". Isso significa que treinar pode ser mais seguro que jogar futebol, vólei ou básquete.
Durante algum tempo se pregou por conta de uma
extrapolação errada de que a força compressiva do
peso lesada as placas de crescimento. Embora exista de fato um tipo de futura onde isso acontece por compressão axial, ela se caracteriza por traumas de alta energia como quedas de altura e vem sempre acompanhadas de dor e edema local. Na há evidências que mostre que levantar peso danifique a fise.
Não existe um limite etário do ponto de vista ortopédico para o treino de força. O que se determina é que a criança pode começar a treinar a partir do momento que ela tenha maturidade para encarar a sala de pesos como local de trabalho e não de brincadeiras, evitando lesões não por conta do treinamento e sim por conta de acidentes eventuais. Entende-se que essa idade seria por volta dos 5-6 anos, embora em países do leste europeu onde a cultura do treinamento é muito mais arraigado, vejamos criança bem mais novas que isso treinando sem prejuízos.
585 lbs x 4 reps deadlift. Personal record! Was sick and tired of showing no volume on anything past 545. You can tell by my last rep I gave it 110% !! Felt like i was on gear today😂 Went home and smashed an entire chicken
Need more carbs yo. I’m trying out some carb cycling, having a larger amount of carbs on deadlift and squat days, a medium amount on bench, and then a lower amount on my two rest days. If you do this though, make sure you’re not a steaming Rtard like me and get your days right. Otherwise you’ll end up trying to do 4x8 deadlifts on 100g of carbs. As you can tell, this is still super easy for me 🤥