weak bench out of hole - lats?

Discussion in 'Fitness & Nutrition' started by Leo95SE, Apr 28, 2005.

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  1. Leo95SE

    Leo95SE The OMINOUS one

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    i think i found my bench weak spot. when going heavy, i revert to wide grip (ring fingers on power rings), arms out a bit too much, and the bar slightly higher than nipple level, when i think it should be at or lower than nipple level.

    im assuming i do this b/c im relying on shoulders over my lats. i dont think its my tris, once halfway and higher the weight is moving easy. its only the beginning of the movement that forces me into my retard position. :(

    is it lats? if so, im assuming hit the barbell rows more than i have been, huh?

    thx :)
     
  2. ralyks

    ralyks New Member

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    Your problem is your form, not your lats.
     
  3. Leo95SE

    Leo95SE The OMINOUS one

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    speed - i dont like to bounce, so i give a millisecond pause at bottom. cept on speed days, the bars literally bounces out of my hands at the top of the movements :big grin:

    chest is weak? possibly.. guess i just keep lifting and hope to fix that! :(

    form - ya, but only when its heavy or i pysche myself out. i guess ill just keep working on it. maybe ask a friend to tape me so i can see.. :/

    i hit lats twice. once ME, once on DE. typically try to do DB raises, barbell row, lat pulldown (sometimes), or tbars.. i think i need to up intensity on it though.

    thx.. :hs:
     
  4. SteveO

    SteveO Guest

    would you recommend 2 days a week with a higher volume lat workout

    say something like this

    5xpullups
    4xlat pull down, wide grip
    3xlow cable pulleys
    4xrack pulls
    3xbent over BB rows
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    thats niot really speed, just bouncing the bar
    speed would be hopw fast you are moving the bar up, wuith the pause
    like speed on box squats, its not how fast u can get down and back up, but how fast you push the weight.
     
  6. princess0fdiabl0

    princess0fdiabl0 The Hairy Animal

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    in order for the bar to "bounce" at the top of the lift, it will need speed. I believe that was his point.
     
  7. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Do'h i did not see that...:doh::uh:
     
  8. Gutrat

    Gutrat "GET DOWN..."

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    isn't the bar supposed to go slightly over the nipples? :eek3: :x: Tha'ts what I do...
     
  9. Leo95SE

    Leo95SE The OMINOUS one

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    thx ;)
     
  10. GOGZILLA

    GOGZILLA Double-Uranium Member

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    yeah speed is more like explosive strength not so much pounding out the rep however the rep will go fast depending on how explosive you are
     
  11. Leo95SE

    Leo95SE The OMINOUS one

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    and if its a max attempt? i should be explosive with it? in my mind i am, but that shits still heavy :big grin:
     
  12. ACURA TL-S

    ACURA TL-S OT Supporter

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    I ahve just started hitting my lats twice a week, mainly because my spread sucks.
     
  13. Leo95SE

    Leo95SE The OMINOUS one

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  14. brolli

    brolli OT Supporter

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    whats a spread?
     
  15. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    www.google.com
    Lat spread
    [​IMG]
     
  16. ralyks

    ralyks New Member

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    Philly Cream Cheese.
     
  17. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    chirp chirp...
     
  18. Leo95SE

    Leo95SE The OMINOUS one

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    if your cream cheese chirps i suggest looking into a new container. :big grin:
     
  19. Leo95SE

    Leo95SE The OMINOUS one

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    thats not a spread. this is a spread.
    [​IMG]
     
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