bench plateau

`

I-hit-a-plateau-on-my-bench.

I've-been-slacking-off-lately-so-I've-been-only-doing-the-flat--bench.

I-was-wondering-if-you-guys-can-help-me-devise-a-plan-for-my-presses-and-my-back.

 

I-don't-know-your-routine

Where-are-you-getting-stuck?

Attack-your-weakness

Maybe-you-need-a-week-off-from-pressing

 

i-already-took-a-week-off-from-pressing.

it-just-seems-like-i'm-not-improving.

i-heard-growing-your-back-can-help-a-lot-in-bench.

the-weakness-seems-to-be-the-chest.

my-starting-strength-is-my-weak-point.

i-just-feel-unexplosive-for-the-most-part.

 

p.s.

my-upper-pull-strength-is-very-weak.

 

* Internal / external rotator movements.

* Barbell rows.

* Kelso rows.

* Face pulls.

* Weighted pull ups.

* Rear Delt Flyes.

For the movement itself, make sure to pinch your scapula together and keep your back really tight which will serve to remedy your upper back concerns to a degree.

 

examples?

 

kelso-rows?

i-tried-googling-but-not-showing.

 

I dunno what Kelso rows are, but I know what Kelso shrugs are. Kelso shrugs are shrugs done on an incline. So approach your nearest incline bench w/ two DBs in your hand, straddle that puppy (facing it), lean over until you are flat against the bench, and go to town shrugging.

If the Kelso rows wasn't a typo, I assume it would just entail doing a row from the Kelso shrug position.

 

w-h-y-d-o-y-o-u-t-y-p-e-g-h-e-y-?

 

it might be time to focus on a movement other then specifically bench pressing.

 

i'm` thinking` bout ` it.

wow.`

do `you` people` know` how` to `restrt` fucked` up` keybord.

going` to` kill` someone` soon.

 

you` teh` ghey.

jking.

keybord` md` bd.

 

replace` teh` missing` vowel` with` a

 

Kelso Rows as far as i know:
Arms straight and just row by puling your shoulderblades together.

 

That is correct.

They can be done with a barbell, DB's, cable row, whatever.

 

^ Winner

 

Improve your back strength. Bent rows and kelso shrugs will help. You also need to improve shoulder girlde and triep strength.

 

http://www.fitrex.com/fitness_info/muscle_group75.html

http://www.bodybuilding.com/fun/dorian1.htm

http://www.chiroweb.com/archives/18/06/08.html

http://www.aafp.org/afp/980215ap/fongemie.html

 

In the Bodybuilding.com link I am just so thankful that Bob "Dorian" Kent is wearing his weightlifting gloves. He could realy get a bad injury, or even worse a calous, if he took them off. PHEW.

 

Negative Only bench presses
Floor Bench Presses

Do more Lat, Tricep, wrist exercises.