Also I'd like to add if your shoulders hurt when you bench, you are not benching properly. Create upper back arch and turn your elbows in to activate your lats. (Think seated cable rows) the more weight you can get on your lats, the safer and bigger your bench will be.https://twitter.com/aja_cortes/status/993024301526695936 …
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And actually do seated cable rows.. I row 6 days a week. 5 sets of 10-20
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Some people focus on building a big chest and tri's for the bench, but those muscle groups do not help the squat and deadlift. Your time and energy in the gym is limited. You should triple down on building a strong back and help all 3 lifts at once.
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Lats and upper back give you a strong bench. Lats and upper back give you a strong squat. Lats and upper back give you a strong deadlift. I kill 3 birds with one stone when I program.
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Bench: your traps allow you to create leg drive and upper back arch. Your lats hold the weight on the barbell. Squat: your traps hold the bat in position. Activating your lats creates upper back tightness, leading to an efficient flow of energy from the floor to the barbell.
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Deadlift: your lats allow you to sit back and drop your hips, while keeping your chest up. Most people pull with their lower back, which is completely wrong. The deadlift is a leverage, not a pull. Your lats and glutes/hamstrings should hold most of the weight.
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DM me if you want to get on a program. The philosophies I'm being taught revolve around developing weaknesses. You are only as strong as your weakest link. I'll need to watch film on your lifts. Once we find where you break form, we can build a program tailored to you.
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