Decline Benchpress

Patrick · Post by **Patrick** » Thu Jul 17, 2008 9:19 am

He guys ive been doing decline bench for awile and notice i have strength with chest on the flat where i maxed at 205 lbs, i was working out decline light with 2 60lbs dumbells. i could do thta with ease so i bumped up weight to70 and now its at 80 but what i find is when i have the weight on knees as i back i dont have strength to get it off chest but once i have the weight in the air i can bench it. I have been getting ppl at gym to help me with the start so when i start they will go under elbows and help me get it up first then im fine. I was wondering if this is somehitng i need to look into or jsut keep doing what im doing also i have no trouble with a barbell declines jsut dumbell some advice please!

vamp · Post by **vamp** » Thu Jul 17, 2008 10:06 am

Hey Patrick,

why don't you show us your full routine in the gym, even if it's split or a body part a day we need it all. Also how long you've been working out, and your age. This will help us with advice we could possibly give you.

Cheers

Patrick · Post by **Patrick** » Thu Jul 17, 2008 10:24 am

ok well ive been on this form for awile so swanso has commented on alot b4 but im 20 and im about 165 lbs, routine is waterbury method which im sure your familiar with

vamp · Post by **vamp** » Thu Jul 17, 2008 10:30 am

OK, cool

So you are getting great gain in the chest, how are you're gains in deads and squats?

I've found decline dumbells more difficult getting them in place as well, I'm gunna say keep going just make sure you are pushing the rest of the excercises as hard as the chest, you should be getting similar gains elsewhere as well. If not it would be a good idea to figure out why not.

Besides, being "upside down" and trying to get weights in place isn't easy to begin with and I always recommend spotters for decline, always.

Cheers

Patrick · Post by **Patrick** » Thu Jul 17, 2008 12:18 pm

yeah ive had some good gains mainly things like chins and dips are much easier now i attach fair amounts of weight 35 to chins and 65 to dips,
squat went 185->275
deads 160->190 is best i still use 160-170 to do deads tho hardly any real gain cant get strength from form or somehting i kinda gave up. i still do them but not really high weight because they dont feel natural and form suffers badly so that pretty much says most of it. I think it will soon be time to change up the program and start a new one nay suggestions guys

vamp · Post by **vamp** » Thu Jul 17, 2008 7:58 pm

Patrick,

There are several variations of deadlifts, what suit some people don't suit others.

Sumo Deads
duck feet Deads
Powerlifting Deads
and so on

Try finding a variation that feels natural because giving them up is costing you strength. Technique is important and you should be able to dead more than you squat. Either you aren't squatting for enough or you aren't squatting far enough. LOL. Deads should be done before squats in a routine as well.

Cheers and great gains so far!

Patrick · Post by **Patrick** » Thu Jul 17, 2008 10:15 pm

I can lift the most with sumo style and that is best form as well but it doesn't have the same range of motion as the regular. also squats are full depth and i do 10 sets of 3 reps, also squats and deads not on the same day for me they tend to take alot of energy out of me!

swanso5 · Post by **swanso5** » Thu Jul 17, 2008 11:15 pm

db's are way harder to get into position, yes...you have to do a sort of roll back thingy kicking the db's off your knnees and into the starting position as you roll back....hard to explain...

mate learn to deadlift, you'll barely get anywhere without doing so...what seems to be the problem technique wise?

Christopheel · Post by **Christopheel** » Fri Jul 18, 2008 7:55 am

For dead, simple way, find someone to film your form we can help you then. Or describe lol

Patrick · Post by **Patrick** » Fri Jul 18, 2008 8:04 am

main problem with the deadlift is weight. I can deadlift hardly any weight right now im working on form with about 140 lol, i find problem is with higher weight i cant keep sholders back/ chest out and i find as i go down and drive hips back sholders and chest losen and back will round slightly plus if this means anything the bar is tight to legs until the knee when i drive the hips back but then the ar is close to shins and scraps them alot. this was not a concern because i was trying to get out of using arms to lift the bar over knees. Its probably hard to explain and understand what im saying ill try and get a video

vamp · Post by **vamp** » Fri Jul 18, 2008 12:57 pm

got confused with the explanation, don't mean to beat it dead (pun intended) but video could really help

Cheers

vamp · Post by **vamp** » Fri Jul 18, 2008 1:03 pm

I found the article that Katie posted about Deads.....

http://www.figureathlete.com/article/ ... lift_1&cr=

Great info here, take a gander!

Cheers

swanso5 · Post by **swanso5** » Fri Jul 18, 2008 7:41 pm

- you're back is weak so do a shit load of rows and chin ups
- you're core is weak so do a shit load of free wt movements such as lunges, front squats, lunges holding wt in front and shoulder presses
- the bar is meant to be close to you
- from the starting position at the bottom, pull/lean back on the bar which will bring your chest up
- mate you've gotta practice if you wanna do it...you don't give up that's being soft

DianaB · Post by **DianaB** » Fri Jul 18, 2008 11:02 pm

I agree about the shitload that Swans mentions. And a vid would be good.

Try pulling off pins because it sounds like you are using way too much weight to be lifting off the floor with that form. Start just a bit higher than the big plates and find the place where you start to cave, then rasie the pins to that place and work from there until you can get through it.

And work the shitload of stuff mentioned.

Patrick · Post by **Patrick** » Sat Jul 19, 2008 12:52 am

yeah great advice guys and i have been praticing swans trying to get form down b4 pushing big weight to avoid ijjury. But i dont think core is the prob as i 165 or less and i can attach 45 lbs and do chins as well as 130lbsa lunges and squat is decent which are showing core strenth as far as i know deads have always been week exercise and ill try and get them better. rows are good for me i can use the 65lbs dumbs and do them with good form, lower back may be alittle weak seeing as deads with little weight is the only exercise focused on it but i think its half mental now that i cant do it im not sure ill try and get a vid asap and b4 then ill take the advice thanks guys and gals