The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member scotusch's Avatar
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    Help! Right wrist and bench press

    Hello everyone,

    My partner and I have noticed that my right wrist curls under when I am benching, and I have started to feel some pain with it. I know this is affecting my workouts, and was looking for advice on what I can do to strengthen/stabilize my wrist while I bench press.

    Should I tape it, wear gloves, something else?

    Any advice would be greatly appreciated.

    Thanks!

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  3. #2
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    You should work on your forearm strength and perhaps switch to the dumbbell variation of the bench press for a while. What does your whole routine look like? (the days you go, the names of the exercises you do for each day, and the sets/reps for each exercise).
    Last edited by sCaRz*Of*PaiN; 03-14-2007 at 05:36 PM.
    "The only easy day was yesterday."

  4. #3
    Wannabebig Member scotusch's Avatar
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    I lift 5x a week, M-F.

    As of last week, my routine looked something like this:

    Monday: Legs
    Squat; usually do 5 sets, increasing weight each set, 4-6 reps per set (on my 5th set I am at 345lbs. right now).
    Toe Raisers; 2 sets, 15 reps per set.
    Straight Leg Deads; 2 sets. 6-8 reps (think I have been using about 242lbs.)

    Tuesday: Chest
    Flat bench; 4 sets, 4-6 reps on all other sets (usually go from 185 to 195 to 205 to 225lbs. (usually only 2-3 reps on last set)
    Incline Bench; 2 sets, 4-6 reps
    Decline Bench; 2 sets, 4-8 reps

    Wednesday: Back and Abs
    Deads; 3 sets, 4-6 reps (have been using between 305lbs. and 327lbs.)
    Pull-ups; 2 sets, 5-6 reps, body weight + 33lbs.
    Rows; 2 sets, 5-6 reps, 170-180lbs.
    Abs

    Thursday: Arms
    Barbell curls; 2 sets, 5-6 reps, 95lbs.,
    Cable curls; 2 sets, 5-6 reps
    Chinups; 1 set, to failure
    Overhead extensions; 2 sets, 5-6 reps, 80lbs.
    Cable pull-downs; 2 sets, 6-8 reps

    Friday: Shoulders and Abs
    Dumbell press; 3 sets, 5-6 reps
    Lateral raises; 2 sets, 6-8 reps
    Shrugs; 2 sets, 6-8 reps
    Abs

    I am 6'-6'1", and weigh about 185lbs. Trying to gain some weight at the moment. I would guess that my max on the big three would be as follows:

    Bench: 235lbs.-245lbs.
    Dead: 350lbs.-375lbs.
    Squat: 365lbs.-395lbs.

  5. #4
    Wannabebig Member scotusch's Avatar
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    Bump.

  6. #5
    female teaturtle's Avatar
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    dont want ot steal this thread but one question: when you bench, are your hands supposed to bend back, like at the wrist? or should theybe straight?
    "F-ck life before it f-cks you"

    17 yrs old, female
    130 lbs, 5'8"

  7. #6
    Who me? Chubrock's Avatar
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    Quote Originally Posted by teaturtle View Post
    dont want ot steal this thread but one question: when you bench, are your hands supposed to bend back, like at the wrist? or should theybe straight?
    It's best to keep your wrists straight. It aligns your bone structure and provides a much safer position for your wrists.






    To the OP, I'd agree with Scarz and say that you probably need to work on your forearm strength. It could also be a purely grip related problem. May want to work on some static holds, farmers walks etc etc to bring up your grip strength.

    Fuck, fight, or hold the light.

  8. #7
    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by teaturtle View Post
    dont want ot steal this thread but one question: when you bench, are your hands supposed to bend back, like at the wrist? or should theybe straight?
    Its hard to keep them perfectly straight..and sometimes you have to remind yourself to straighten them. But you shouldnt be bending them back too far if at all.. that would put a lot of strain on your wrists.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

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    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  9. #8
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    when you bench your thumb should be pointing up, this will (should) put the bar directly in line with your arms.

    you could try wrist wraps (till your wrsit strength builds up) as alot of heavy benchers us them
    inzer and titan sell them for about $20

  10. #9
    Senior Member Sensei's Avatar
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    Assuming they are healed up, start doing some wrist and forearm work, like leverage bar, holds, gripper, extensor work. Hand positioning could be an issue for you too.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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