How firmly planted should my butt be on the bench for bench press and incline bench press? Incline bench press especially I feel like it naturally hovers off the seat.
>>77523914https://www.youtube.com/watch?v=dzjZx5_wI8wsame guy explains that this exercise was replaced with the modern bench press because people kept cheating the movement to absurd levels. But this was the natural exercise and your raised butt is your inner old-timer trying to escape the shackles of steroid modernity.
>>77523924>https://www.youtube.com/watch?v=dzjZx5_wI8w [Embed]great idea - what happens when all that decline bench weight falls on elbows without control? >it's just breaks your bones duh xD place fully bend elbow in a rubber loop, move into boxer's guard position under that load, keep scapula down and out - git pecs no bench will ever grow - anchor rubber at about shoulder height, you pull inwards and to the front a bit so angle stance accordingly, place other hand in inner pec and feel it workinng it's even closer to the body than actual boxer's guard - didn't realize they push out so much here's another one where you pull with elbow: >>77524563>delt is picture - rear and rear portions of side, keep yo shoulder down, in almost full external shoulder rotation (you've got about 90 degs of shoulder rotation - this position locks scaps and reveals that), so not like picture but you get the idea
>>77524597>place fully bend elbow in a rubber loop, move into boxer's guard position under that load, keep scapula down and out - git pecs no bench will ever grow - anchor rubber at about shoulder height, you pull inwards and to the front a bit so angle stance accordingly, place other hand in inner pec and feel it workinng>it's even closer to the body than actual boxer's guard - didn't realize they push out so much>git pecs no bench will ever growbench is LATS, it's actually very hard to emphasize pecs over lats in any movement, it is doable but really hardhttps://www.youtube.com/watch?v=OLGKDz2DWyM&pp=ygUUcHVsbHVwIHBlY3MgbWNncmVnb3I%3Dbench doesn't work the pecs correctly cause shoulders are necessarily retracted otherwise they will explode and everybody knows that, as you retract shoulders you grind and injure soft bits between scapula and rib-cage additionally squished with the weight of you and bench, but pecs can never flex in the sternal part properly until shoulders are released from retraction, which is never in bench, pecs will unwrap from rib-cage as the weight goes up and distance pecs have to cover will drop precipitously cause rib-cage is round (duh) and it will injure the still inactive and thus unprotected sternal part of muscle - costochondritis, and with enough weight determination and roids you will rip pecs from down below from sternum like a window curtain combined habitual acquired seemingly permanent trap and pec injury will round shoulders forward making you pecless bench toad even if you manage to grow something there, and you will be weak as a baby overhead with constantly injured shoulders because you lost all the mobility in shoulder/scapula
>>77524619>>77524597>place fully bend elbow in a rubber loop, move into boxer's guard position under that load, keep scapula down and out - git pecs no bench will ever grow - anchor rubber at about shoulder height, you pull inwards and to the front a bit so angle stance accordingly, place other hand in inner pec and feel it workinng>it's even closer to the body than actual boxer's guard - didn't realize they push out so muchit's more of an elbowing motion they do in mma on the ground, well something in-between - it's a press down across body, very short motion and when you put rubbers behind forearms>>77524563>front and front portions of side - underhand "press" "raise", step on 2 powerbands and raise arms to about 90 degs of shoulder flexion (palms slightly above head), don't exceed that, raise out and to the front, focus on scapula rotating outwards - keep traps loose, don't pinch, actually NEVER PINCH scaps together i feel so much serratus that it isn't even funnyand u need 2 of em unless you don't mind your lower back getting insanely jacked with rear portions of obliques, i do that's why i bought second one, and 3rd even heavier for shrugs: >>77524563>>>77523792 (You)>>shrugs don't do shit cause it's too high already, other muscles continue the motion like levator scapulae>>u gotta go lower but u won't go lower until you let scapulae slide down along ribcage, otherwise scapula is hanging on rib-cage>>where you lose all the power to pull up - do not go there at all :D>>https://www.youtube.com/shorts/9iPsKv1vRPg>>look at zyzz - is there any shoulder hike? nope, fantastic traps of aesthetic legend>moving shoulders backwards like a catwalk model releases scapulaeto move and traps to worki used all 3 of em this time, it's great, the only problem is that my fingers are starting to open up xD i keep them in half crimp like only 2 last phalanges, that's ok though, that's more more than enough load
>>77523914Not hip thrust
