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  1. #1
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    Any vets with advice ?

    Just started power lifting with a coach . Bench press has always been my nemesis . I'm at 365 and my body is falling apart . Upper pec is so tight it hurts . Right trap is locked up like a bitch from the scalp retraction position in my set up ? Did some reading and the only thing that makes sense is my grip is too close . Which would make sense cuz I'm tall and always made it a conscious effort to keep my grip a little more narrow . Any vets have advice ?

  2. #2
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    Hey 123, are you doing all 3 lifts or a bench specialist? Are you doing any stretching, seeing a chiropractor or massage therapist? I competed for years and my grip was more narrow than most. Did a ton of accessories for triceps. Do you have a meet picked?

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    Quote Originally Posted by The Beef View Post
    Hey 123, are you doing all 3 lifts or a bench specialist? Are you doing any stretching, seeing a chiropractor or massage therapist? I competed for years and my grip was more narrow than most. Did a ton of accessories for triceps. Do you have a meet picked?
    I'm doing all 3 . I've seen a Chiro a few times . No on the massage . That's a good idea tho . I know they do them right at the Chiro . I'm not doing any upper body stretching . My trainer does a good job of stretching my legs and hips but I don't do any on my own . What kind of tricep workouts do you do ? I do skull crushers , cable pull downs ... not as much now that I'm power lifting . What exercises and how much ? What's your opinion on the grip thing ? I don't plan on doing any meets , just a hobbyist . I really just wanted to get the size from powerlifting . All I've ever done is body building , and I'm learning that you get great gains in back and legs from powerlifting .

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    You want size,, powerlifting will put it on for you. When I was competing we followed a westside template, had a max effort day and speed day. For triceps did a ton of close grip, jm presses, skull crushers, pushdowns and different pushdowns. I narrowed my grip after my first pec tear and would just blast the hell out of my triceps. I competed in the gear division and used a bench shirt. The shirt would move the bar off my chest then I had to rely on my triceps to lock out

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    Quote Originally Posted by The Beef View Post
    You want size,, powerlifting will put it on for you. When I was competing we followed a westside template, had a max effort day and speed day. For triceps did a ton of close grip, jm presses, skull crushers, pushdowns and different pushdowns. I narrowed my grip after my first pec tear and would just blast the hell out of my triceps. I competed in the gear division and used a bench shirt. The shirt would move the bar off my chest then I had to rely on my triceps to lock out
    Sounds close to what we re doing . The max effort and speed stuff . Guess I need to get back on. Y triceps . They're def big , but I don't do half of what I used to as far as training. .

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    You use bands or chains? We used to finish with a 100 band pushdowns. Just do as many as you could until you got to 100

  7. #7
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    I like to do reverse grip for tris, bring your grip to the middle so you use more triceps. I'm no power lifter but when my tri strength is up so is my bench. I think some power lifters don't think about all the muscles the are using on bench, even core strength is important. I see a lot of the guys in my gym that are "power lifters" that I can out bench by 100 pounds. I'm not bragging or acting like I'm better because trust me I know better, I just think a lot of these guys are overlooking stuff to make them stronger.

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    i’ve had experience with my left pec feeling like it might tear at the bottom of my rep when i get 96% +. rest and stretching will help it to go away. work floor press to eliminate full range of motion. heavy is not always better. powerlifting is a marathon

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