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2008/07/25, 07:50 PM
I really want to add some strenth/muscle to my chest, but I often don't have a spotter for my bench etc. (home workout). Is there any way to do it safely despite my limitations? I know I'm supposed to push myself, and I can admit that I have, in the past (years ago) been the guy who goes for the last heavy rep, can't get it up and winds up with the bar on his chest, so i'm wondering what the experts say about a more effective way.
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2008/07/25, 08:02 PM
go one rep less...your strength will improve. I usually don't have a spotter...be sure you set up the safety bars and keep at a weight until you get good cean reps for your desired number, then add 2.5 - 5 lbs and go for less reps, building it up in reps until you get the highest number desired..it isn't going to happen instantly, but you will get stronger.
There are lots of posts about how to bench better, have you tried pulling some up - the way you grip, how wide you grip, the direction you press, these can all make a difference in power.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/07/25, 08:52 PM
use dumbbells
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2008/07/26, 10:29 AM
Another thing that made a big difference for me was to switch angles for a good solid few weeks and not even do flat bench...my trainer put me on incline only (in theory to build up that area since you see the upper chest more when women pose)and when I finally was allowed to go back to flat bench my bench was much stronger :)
remember that your diet and your recovery will also play a big role in growth :)
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/07/26, 11:03 AM
Dumbells are an excellent alternative. If you fail with them, you can simply drop them. Nice thing too about them, you can adjust your range of motion, so if you have shoulder issues, you can work around this. I did this effectively for a contest prep, and did great. Got very strong in them.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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