If you have long arms..

[BuddyBoy]

Do you guy have trouble with benching?

Im so freakin sick of it. Im no pussy by any means, but whenever I attempt to go heavy on BB bench, or DB presses for that matter.. i usually fuck myself up in the shoulder or elbows.

What is your best advice to help increase strength?

Ive noticed that wide grips cause the least amount of shoulder issues for me, but my grip is so wide that I feel that Im not getting the fullest contraction, or ROM at the top of the motion.

When I go heavy on DB Presses, I find that my triceps end up doing most of the work.

I understand that these movements are compound movements, so should I just say fuckit, and go for strength? My chest is one of my major weakspots, so Im concerned that I will end up one of those guys with big delts and big tris, but mosquito bite titties.

What do you guys think?

 

[DADAWG]

flye , flyes ,flyes lol , and dont complain the long arms are custom built for big deadlifts

 

[BuddyBoy]

Thanx Dawg for the quick reply.

Im a real aural person. Decribe to me how you feel a flye is properly executed. How should it feel at all points of the movement, and what I should NOT be feeing.

Also, what are your opinions on doing flyes at different angles/inclinations?

 

[cdog]

I have long arms also,what ive found to save the sholder is keep sholders on the bench,alot of people lift sholders off so keep em down and keep chest out(kinda flexed up)hope I explained it right,hope it works for ya,it helped me!but everyone is different

 

[DADAWG]

Thanx Dawg for the quick reply.

Im a real aural person. Decribe to me how you feel a flye is properly executed. How should it feel at all points of the movement, and what I should NOT be feeing.

Also, what are your opinions on doing flyes at different angles/inclinations?

i will leave the feeling part for someone else to describe , put a slight bend in the elbows you dont want them locked and try to maintain the same bend/angle throughout the movement . i like flye at different angles if for no other reason the variety in your workout

 

[BuddyBoy]

cdog. Yeah, Ive heard that. ive seen it too. I need to find a chick to workout with on chest day. I saw this once chick from highscool (i think she's a stripper now.. either that, or she just likes looking slutty), anyways, I saw her lifting with her current man, and she had her hands pressing down on the dude's pecs while he was doing db inclines.

She was pressing down HARD too, and it looked liek it was working. I dont think I could ask another DUDE to do that for me. Seems kinda weird.. and I dont think i could ask some random chick to do it for me either, unless I wanted to get kicked in the sack

 

[Mudge]

I'm 6'2" and have no problems with benching AFTER learning proper bench form. As for long arms, I have a combined 80" reach.

http://www.ironmagazineforums.com/showthread.php?s=&threadid=11158

 

[BuddyBoy]

Thanks Mudge. Great Read.

 

[b fold the truth]

Remember that longer arms mean better levers to lift with.

The World Record Total holder (where you combine the squat, bench, and deadlift weights at one meet) is 6'4"+.

You need to learn how to make your arms shorter when you bench. Tuck those shoulders back and keep them there...

B True

 

[Injectyourspinach]

I have long arms as well although I don't really have the problem with benching you describe. For the shoulder, never neglect focused rotator work to balance things out. Anyways my favorite exercise of years for the chest has been a sort of hybrid dumbell bench press-flye. Like regular dumbell bench press only when lowering the weights let them drift slightly out of balance to the sides. When bringing them back up, make sure you've established the mind-muscle connection with your pectorals and notice that you're squeezing them all the way back up to the top. The benefit of this is the higher weights able to be used versus regular flyes. And also, for me at least, full-blown regular flyes are hard on my shoulders whereas this movement is not.

 

[Beast_19_301]

i got fairly long arms also, it really takes me awhile too get my arms too grow, but my chest always seems to do fairly well.

Dumbells have helped me out more then barbell bench.

 

[MP5]

cdog. Yeah, Ive heard that. ive seen it too. I need to find a chick to workout with on chest day. I saw this once chick from highscool (i think she's a stripper now.. either that, or she just likes looking slutty), anyways, I saw her lifting with her current man, and she had her hands pressing down on the dude's pecs while he was doing db inclines.

She was pressing down HARD too, and it looked liek it was working. I dont think I could ask another DUDE to do that for me. Seems kinda weird...

You are gay and you think asking a guy to push down on your chest is wierd?????

 

[Dr_Funk]

flye , flyes ,flyes lol , and dont complain the long arms are custom built for big deadlifts

Ahhhh, that explains why my DL is rediculous compared to my weak ass bench. Damnit.

 

[DADAWG]

Ahhhh, that explains why my DL is rediculous compared to my weak ass bench. Damnit.

if you have long arms it helps , my son could deadlift 500 by the time he was starting to get pimples

 

[sarg30286]

I am another guy with long arms, and fought with weak bench for years. Finally one day a buddy of mine notice I was benching primarily with my shoulders.( which explains my great shoulder strenght) At first I dropped back in weight and concentrated on benching with my shoulders staying back as if I was really bowing up my chest and pulling my scapulas together. And I also went to 1 warm up set of 12 and then 3 sets of 6 of bench when i succesfully achieved the 3 sets of 6 I went up 5 pounds. I went from a 275 max to a 375 max using this technique I bench 2 times a week. Maybe this will help

 

[jcp2]

i don't bench, so many better options, unless you are a powerlifter of course, lol.

 

[eastarr69]

Do you guy have trouble with benching?

Im so freakin sick of it. Im no pussy by any means, but whenever I attempt to go heavy on BB bench, or DB presses for that matter.. i usually fuck myself up in the shoulder or elbows.

What is your best advice to help increase strength?

Ive noticed that wide grips cause the least amount of shoulder issues for me, but my grip is so wide that I feel that Im not getting the fullest contraction, or ROM at the top of the motion.

When I go heavy on DB Presses, I find that my triceps end up doing most of the work.

I understand that these movements are compound movements, so should I just say fuckit, and go for strength? My chest is one of my major weakspots, so Im concerned that I will end up one of those guys with big delts and big tris, but mosquito bite titties.

What do you guys think?

I have long arms for my 5'10" frame...

i guess you have to remember that the majority of the bench press is covered by the tri's and the the shoulders, lats aetc in it...

i have found that to get some decent mass in my chest and shape, i have to do some flies...and i hate them...

i train for power basically, so i do the core moves to increase that...and a big chest does not necessarily mean a big bench...

...i dont like how sometimes people cross the two..

example:

john doe 1 at my gym has a nice thick looking chest (no i am not gay) and he has a weak bench...max about 365...

john doe 2 at my gym is an all natural bench machine, who competes in bnch comps around here, and he hold a record in my state of 625....he has a decent thick chest, but it does not look as thick as john doe 1...

also, ed coan has a good book on powerlifting, although you may not want to powerlift, he gives good examples of how to train to blow your bench up...

and as i have said repeatedly.... how many guys you see doing flies or dumbell presses with 250 and 300 pound dumbells....do they make 300 pounders?

E

 

[Mudge]

I read about one PL with custom 220# dumbells, the only larger ones maybe kettlebells perhaps...