3 benchpressing related questions

[Exponential]

I've noticed that the day after doing benchpresses that the front part of my armpit that connects it to my chest seems to be more sore then my chest itself. Does that meen I'm doing it wrong? I've made sure to have my dad check my form. My form is okay.

 

I tried finding how much I could lift for one repetition. I was able to work myself up to 160lbs. Not bad considering I just started, and I'm about 5'8, 170lbs. I then went ahead and started my regular workout. (5 sets of 7 reps, 120lbs.) and found it much easier then normal. Would going through the routine of getting myself up to max wieght (took about 8 reps total) a good thign to do before starting my regular workout?

 

Finnaly, is it okay to do your light and fast sets and then your heavy ones in the same workout if it doesn't take over 40 minutes or so?

 

Thanks

[searcher]

The reason your shoulder hurts is that you have weak rotator cuff, Be careful because you could develop tendonitis or tear your cuff.

 

What is your purpose in getting up to your 1RM for? It is always a good idea to get in a good warm-up before starting your workout, but you should only max out once or twice per month.

 

You should never mix light fast reps with heavy lifting. It will not help you in any way. If you are trying to get stronger or build muscle you need to lift heavy with low reps.

[Rich67]

Many young, novice lifters feel that the bench press is a true measure of strength and "machismo".It is this thought process that leads a lot of young lifters down the path of injuries and steroids. Get away from that thinking now! A one rep maximum is only something that should be done by powerlifters and maybe once every 4 months to see how you are progressing. It should never be done every workout. Yes, the pain you feel could be a rotator cuff telling you to "lighten up". If you continue to push it, you will seriously injure your shoulder to the point where you won't be able to bench ever again. Your benching program should never really go below 5 reps, and it should be optimally in the 8-12 rep range. If I were you, I'd take a small layoff from benching and concentrate on doing pushups to help build your smaller muscles to be able to handle future bench presses. It isn't worth it. The squat and deadlift are actually a much better measure of overall strength than the bench press.

[Master Jules]

Im also a master trainer for 15 years......if you need help setting up a workout, or just workout advice in general.....you can feel free to contact me privately, and Ill try to help you out.

[Exponential]

Thanks for all the advice. I won't go for my 1rm anymore. I only wonderd since it made the main part of my workout seem easier, but it's certainly not worth it if it isn't safe.

 

A note about the shoulder. It's nowhere near /pain./ Just a bit sore the next morning. (i.e. I can effortlessly move my arm around to it's full reach without the soreness going up any.) My chest doesn't realy get sore at all, but I stretch it a lot. I do pushups too.

 

Thanks again for all the advice!

 

Exponential

[username4]

ya i have a soreness on both sides of my sternum eva since i started liften weights i do 15 curls/reps with 55lb barbell i can do this easily so dont worry. but i was wonderin what the soreness comes from?

Edited December 11, 2004 by username4

[Rich67]

ya i have a soreness on both sides of my sternum eva since i started liften weights i do 15 curls/reps with 55lbs i can do this easily so dont worry. but i was wonderin what the soreness comes from?

The soreness in that area may be the pectoral attachments in that area being worked. It could also signal that your form is improper and that you are damaging the ligaments in that area. When you do curls? That means you are swinging the weight or using improper form. You should NOT be moving your chest/ upper body except for your arms when you do curls. If there's pain in that area, you need to reduce the weight and follow proper form until you get stronger.

[Sinar89]

i know what your talking about......sounds like me nd you are the same person lol, i'm 15, 5'8" and also 170 lbs. anywyas, when i first started benching the same thing happend and i was like WTF? so i've been reading books and stuff but what really helped was my dad cause he was huge when he was in high school. all it is is thats where your working out most. you have your grip about shoulder length right? thats what happens. you need to do them and then do the same amount with a close grip on the bar. with only like 5 inches bewteen your hands. thats what works the center of your chest. but, you have to do an equal amount or you'll look of scale. and, if you want to see what i mean by working that part out, stick out your arms right to your side and grab onto something and make about a 90 degree bend in your arm., now, push down with that arm,, kinda like you were trying to raise yourself (but don't) now, take your other arm and and feel where your chest attaches to your arm. you should feel a muscle there. i never relized it before until i started benching, now my muscle there is pretty big. hope this helps, and your dads right, your form is most likely right.

[VinnieDaChin]

yea thats where your chest gets sore first, always does for everyone

 

i read somewhere once that doing a max (do NOT do it without warming up first) before your workout gives you a better workout because your muscles are more awake, and the lesser weight doesnt feel like as much to them. i dont know, never tried it, but youre describing what the muscle-whatever magazine described perfectly. keep us posted on that.

 

i would advise against doing fast then slow sets on the same exercise

[TheDevilAside]

i read somewhere once that doing a max (do NOT do it without warming up first) before your workout gives you a better workout because your muscles are more awake, and the lesser weight doesnt feel like as much to them.

I doubt this is good for me, but I do that and it works pretty well.