Weight Training For Beginners

[STIFLR]

Where are you positioning your elbows?

[freeze_dk]

Vertically from my body

[MiKa]

Tri's get a workout when doing chest, nothing you can do about that..

When I started doing chest my tri's hurt a lot, but after training them too now the hurt is on the chest.. I put it down to my tri's being very weak at the time and couldnt cope with the weight I was benching, now my tri's are strong I can bench more..

[_Velocity_]

Anyone tried these flys before?

http://forum.bodybuilding.com/showthread.php?t=624814

I like his idea of eliminating the anterior deltoid to focus on just the pecs.

[Wingnut]

With doing any exercise your form really is determined by your body type and structure so there is no real true form, what ever works!!

I have been watching a lot of video Q&As on YouTube from pros like Dorian and Shawn Ray. Dorian makes mention to the fact that he never really did a lot of sqauts and focused on heavy leg presses or smith machine sqauts. Also said during his 6 year Olympia reign he never once used wide grip pull downs or chins. Some pros would swear by them then others (6 time mr Olympia) wouldn't touch the exercise. Once again the only true form is what suits you without being f*ckin stupid of course lol...

Edited 30/01/13 12:57 AM by Wingnut

[Kroozin]

Barbell bench press, dumbbell incline and decline. Tried dumbbell flat bench yesterday to see if it was any different but nothing

next time ya do barbell flat try and put your pinkys on the 1st line and have the barbell come down just on or below your nipples with your elbows in a comfortable pos. to perform it.

Also go on with dumbell flat but do say 5 typical raises inline with your nip's finishing just before lock out with palms facing your knees and then the next 5 in the same set twist your wrists about mid way up so that your palms are facing each other but dont fully extending your elbow either.

When ever ya bring the weights down go down to a point where your not going to snap your sh*t..LOL but ya can go lower coz the cars not in the way so do it.

Bring the weights down slow and controlled but press'm back up controlled but "quick".... then onto flies etc.

Im no pro by any means but I asked this same question the other day to a fella at the gym and I found this technique worked really well for ME in terms of feeling it in the chest (6ft 5 with long arms).. whereas before I would just mostly hammer my front delts due to bringing the barbell down up to high on my chest.

If your feeling it too much in your tri's think more your arms are just there to keep the weight upright but push your elbows up.. try pretending the weight is connected to your elbows instead if that makes sense. same as if you were doing lat pull down

[Goliath]

Don't worry about the muscle soreness after a workout. You can take things like ZMA to help I believe and I'm certain there are other supplements (but wouldn't spend the cash to be honest). The muscles will only be sore for a couple days, in which you would have given them enough rest to hit them again. You will find after a while your body will adapt and get as sore after time as well.

Also with the flies, try and squeeze your elbows at the end, you will it in your chest more.

[_Velocity_]

How much more would you have to lift to get the same workout machine vs free weights?

Edit: for flies that is

Edited 31/01/13 02:04 AM by _Velocity_

[MiKa]

My flies are weak as f*ck lol.. ive dropped the weight to 10kg and now do it with proper form and it hurts/works the muscle way more than before, could prob go a bit higher, but ive realised lower weight and better form works best you can feel it more in the muscle... On the machine though it doesn't have what weight it is, just a number so I cant compare but it would be more.. The pulleys take alot of the weight out of the equation.

[freeze_dk]

Thanks to whoever gave me tips..

After training back yesterday I figured out why my forearms always get too pumped and tired.. I use suicide grip.. So used proper grip and it was fine