2 questions
Moderators: Boss Man, cassiegose
2 questions
When i do bench press i feel a lot of pressure in shoulders, what am i doing wrong?.. second concern is.. how many bicep exercises should i do per workout session?and how many for triceps? if someone could give me a bicep workout routine for great results i would really appreciate it.
Re: 2 questions
Well I wasn't going to give you a Bicep routine for poor results, but here goes 
.
1 set Curls, 2lb Dumbbells, 500 reps. That's it basically.
Okay, joking aside, if you want a Bicep routine, try something like this.
2 Sets E-Z Bar Curls 8-10 reps.
3 sets Inclined Hammer Curls. Both Arms working together, not alternately. 8-10 reps
3 Sets Inclined Angled Curls. Arms about 30 degrees to the side, Elbows tucked into Ribs. Both Arms work together not alternately. Should potentially be able to use the same weight of Dumbbells, on the 2nd and 3rd exercises.
If you want a Tricep one to tag on the end, try this.
3 Set Skullcrushers. E-z Bar, 8-10 reps.
3 sets Pressdowns, 8-10 reps.
2 sets Dips, 8-10 reps.
This gives you an equal number of sets and reps on both muscles, starting with 2 sets and ending with 2 sets.
If you're getting Bench Press issues, you may be doing certain things wrong.
1. Not keeping the Bar or DB's properly above the Shoulder area, so your Arms might be slightly further forwards then should be the case.
2. You're going too far down on the movement.
3. It's a reaction to doing Inclines.
4. It's happening on Bar Benching, in which case try DB's.
5. You're doing DB's with a twist at the top, in which case don't do the twist, just straight up and down.
6. You're doing too much overall Shoulder work, fatiguing them and causing issues when you need them as stabilisers.
7. You're underworking Shoulders, causing inadequate tolerance levels in the Delts when you Bench.
8. You're benching on a Smith. If you train alone I understand, used to do Smith Benching myself years ago, after a couple of unforseen mishaps with an Olympic Bar. This could be the simple fact your positioning under the Bar isn't right, so go a bit further forwards, so the Arms are more vertical. If it's Inclines on a Smith, forgo the Inclines. Also consider switching to DB's from Smith. I did that years ago.
9. You have some mild underlying issue with the Rotator Cuff, Scapulae or connective tissues, in which case, consider medical assistance as a precaution. Unless you only get issues when you bench, not during other times like other exercises, or general movement in other life situations, then medical assistance may not be needed.
.1 set Curls, 2lb Dumbbells, 500 reps. That's it basically
.Okay, joking aside, if you want a Bicep routine, try something like this.
2 Sets E-Z Bar Curls 8-10 reps.
3 sets Inclined Hammer Curls. Both Arms working together, not alternately. 8-10 reps
3 Sets Inclined Angled Curls. Arms about 30 degrees to the side, Elbows tucked into Ribs. Both Arms work together not alternately. Should potentially be able to use the same weight of Dumbbells, on the 2nd and 3rd exercises.
If you want a Tricep one to tag on the end, try this.
3 Set Skullcrushers. E-z Bar, 8-10 reps.
3 sets Pressdowns, 8-10 reps.
2 sets Dips, 8-10 reps.
This gives you an equal number of sets and reps on both muscles, starting with 2 sets and ending with 2 sets.
If you're getting Bench Press issues, you may be doing certain things wrong.
1. Not keeping the Bar or DB's properly above the Shoulder area, so your Arms might be slightly further forwards then should be the case.
2. You're going too far down on the movement.
3. It's a reaction to doing Inclines.
4. It's happening on Bar Benching, in which case try DB's.
5. You're doing DB's with a twist at the top, in which case don't do the twist, just straight up and down.
6. You're doing too much overall Shoulder work, fatiguing them and causing issues when you need them as stabilisers.
7. You're underworking Shoulders, causing inadequate tolerance levels in the Delts when you Bench.
8. You're benching on a Smith. If you train alone I understand, used to do Smith Benching myself years ago, after a couple of unforseen mishaps with an Olympic Bar. This could be the simple fact your positioning under the Bar isn't right, so go a bit further forwards, so the Arms are more vertical. If it's Inclines on a Smith, forgo the Inclines. Also consider switching to DB's from Smith. I did that years ago.
9. You have some mild underlying issue with the Rotator Cuff, Scapulae or connective tissues, in which case, consider medical assistance as a precaution. Unless you only get issues when you bench, not during other times like other exercises, or general movement in other life situations, then medical assistance may not be needed.
Re: 2 questions
thanks dude that was a really good advice. I don't have a ez bar though lol , cause i do all workouts at home, what can i do in this case? and i also don't have the incline bench, just the normal one for bench press. I'll probably look for medical assistance for shoulders because most of the time i move shoulders for warming them up for example, i can feel bones rubbing against each other. it doesn't hurt but i don't know if it is something that is wrong with shoulders
Re: 2 questions
clicking or rubbing that doesnt hurt is no no big issue...chances are your technique is no good
Re: 2 questions
ohh great! i was worried about this clicking.
Re: 2 questions
@ bossman. i don't have an ez bar neither the inclined bench, what could i do with the exercises in your routine that involve these 2 things?
Re: 2 questions
With respect, it might have helped if you'd told me this to start with. not to be cranky, but I didn't realise you were training at home as i tnow appears you ae doing, as your original message didn't make your situation very clear.
What kind of stuff do you have access to, assuming you are training at home?
What kind of stuff do you have access to, assuming you are training at home?
Re: 2 questions
yeah i forgot to tell you that, sorry dude. Well, i have dumbbells, barbells(the medium size one for bicep and back exercises and that stuff, and the big one for bench press), a normal bench, and the weights.
Re: 2 questions
and i can do pull ups in a thing over one of the doors of house
Re: 2 questions
Okay then.
Change the E-Z Bar Curls, or Reverse Flat Bar Curls
Change the Inclide Wide curls, for standing ones.
Change the Hammer Curls, for standing Hammers.
Jiggle it around so it looks like this.
2 sets Standing Wide Curls. 8-10 reps, both Arms working together.
3 sets Reverse Flat Bar Curls. 8-10 reps.
3 sets standing Hammers. 8-10 reps, both Arms working together.
Change the E-Z Bar Curls, or Reverse Flat Bar Curls
Change the Inclide Wide curls, for standing ones.
Change the Hammer Curls, for standing Hammers.
Jiggle it around so it looks like this.
2 sets Standing Wide Curls. 8-10 reps, both Arms working together.
3 sets Reverse Flat Bar Curls. 8-10 reps.
3 sets standing Hammers. 8-10 reps, both Arms working together.
Re: 2 questions
thanks for the routine. is the flat bar reverse curl a barbell reverse curl? I've never heard of that exercise. sorry if i am a pain in the dude