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Thread: Where should I be sore with Bench

  1. #1
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    Where should I be sore with Bench

    I am currently doing SS.

    Lets assume we all get sore from Bench Press Day.

    I am wondering where exactly I would feel sore if I am doing the bench press with good form?

    Saturday I did 185lbs 3x5.
    As it stands, the very front part of my shoulders are sore - probably a spot no larger than a half dollar. Then it is sore where my upper pec meets the shoulder. No other part of my body is sore.

    Is this normal with good form?

  2. #2
    Strongman Tom Mutaffis's Avatar
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    Soreness is not always an indicator of proper form.

    I would take a video that you can post up for critique; but just remember that people are fairly critical when you post things so be ready for the good and bad comments.
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  3. #3
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    Quote Originally Posted by Tom Mutaffis View Post
    Soreness is not always an indicator of proper form.

    I would take a video that you can post up for critique; but just remember that people are fairly critical when you post things so be ready for the good and bad comments.
    Yes I know not everyone gets sore. The reason I ask is because I just completed the 30lbs in 30 days program and then when I went back to SS. I was sore after my first Bench day. I'm not normally sore. Maybe I am just frustrated with my bench numbers not going up as dramatically as some would have you believe with the 30 in 30 program.

    I will try to post a vid.

    I guess I need to micro load the bar to get past 190. They do sell 1.25lb plates, right??

  4. #4
    Strongman Tom Mutaffis's Avatar
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    You can purchase 1 1/4 lbs plates but you should not need them if you are a beginner/intermediate level lifter.

    Patience, variation, and hard work are the keys to a successful program. Do not expect to make gaines everyweek and also do not expect to make gains doing the same things. It is not always about putting more weight on the bar but sometimes you just want to push for an extra rep at a lower weight, or hitting another set on your working sets, or maybe adding / changing some accessory work.

    Each person is different and what works for me may not work for you - but if you get discouraged at the first sign of slowed progress that is not good. Just try to improve other lifts (close grip, incline, dumbells) and your bench will follow.
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  5. #5
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    Quote Originally Posted by Tom Mutaffis View Post
    You can purchase 1 1/4 lbs plates but you should not need them if you are a beginner/intermediate level lifter.

    Patience, variation, and hard work are the keys to a successful program. Do not expect to make gaines everyweek and also do not expect to make gains doing the same things. It is not always about putting more weight on the bar but sometimes you just want to push for an extra rep at a lower weight, or hitting another set on your working sets, or maybe adding / changing some accessory work.

    Each person is different and what works for me may not work for you - but if you get discouraged at the first sign of slowed progress that is not good. Just try to improve other lifts (close grip, incline, dumbells) and your bench will follow.
    Ok Tom thanks. I was afraid of changing the SS program, but if I need to strenghten my tri's, then I will. I will ramp up the dips a bit as well as try DB bench.

  6. #6
    Squat Heavy, Squat Often Cards's Avatar
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    my hams and calves are always sore after bench.
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    Quote Originally Posted by Cards View Post
    my hams and calves are always sore after bench.


    Thanks for the constructive remark.

  8. #8
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    Quote Originally Posted by kjd2121 View Post
    Thanks for the constructive remark.
    I dont think he was being sarcastic...if you bench in the dave tate style with your toes on the ground with a big arch your legs/calves get a lot of work.
    Last edited by mchicia1; 08-24-2009 at 08:30 PM.

  9. #9
    big on TONING dynamo's Avatar
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    I just maxed out today. Its been about 2 hours. My shoulders, my lower back my lats and my chest are currently sore. I suspect my glutes and hammies will be tomorrow.
    My journal
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    400(335) Bench Press
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    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  10. #10
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by mchicia1 View Post
    I dont think he was being sarcastic...if you bench in the dave tate style with your toes on the ground with a big arch your legs/calves get a lot of work.
    this, i was serious. my chest and tris are never sore but my calves and hams are always fried.
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  11. #11
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    i only ever get sore after the first time i try a new excersise

    i never get sore with any lift anymore

  12. #12
    Wannabebig Member Pumping Manny's Avatar
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    I'm only sore when I change exercice and for a couple of weeks.
    Muscle seems to adapt to the movement very quickly.
    5'8''
    180 pounds

    Bench: 245*8
    Squats: 310*8
    Deads: 245*8

  13. #13
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    Quote Originally Posted by Cards View Post
    this, i was serious. my chest and tris are never sore but my calves and hams are always fried.

    Sorry, I guess I need to lookup Dave Tate and his videos.

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    Quote Originally Posted by Cards View Post
    my chest and tris are never sore but my calves and hams are always fried.
    Yup, my hams/glutes/hips now get sore from benching. That wasn't always the case, but I think I'm finally learning how to keep my lower body tight and use some leg drive.

  15. #15
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    Quote Originally Posted by BigTallOx View Post
    Yup, my hams/glutes/hips now get sore from benching. That wasn't always the case, but I think I'm finally learning how to keep my lower body tight and use some leg drive.
    My hams/glutes/hips are always sore from squats so I don't know if they are helping my bench or not. Time to go study some Bench Form.

  16. #16
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