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Originally posted by niet_hier
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Stukkie leesvoer:
Not Locking Your Elbows At The Top Your muscles stay tensed if you don’t lock your elbows at the top of your Bench Press. But if your muscles are tired, you can lose the bar and drop it on you chest. It’s safer to hold heavy weight with your skeleton by locking your elbows. This also gives your muscles a break and saves strength to Bench Press the next rep.
Plus you can take a quick breath to stay tight. Lock your elbows and you’ll Bench Press more reps and weight. Locking your elbows on the Bench Press isn’t bad for your joints. What’s bad is hyper-extension. Your elbows will hurt if you take them past their normal range of motion. These injuries are common with martial arts. In Jujutsu the armbar technique consists of hyper-extending the elbow of an opponent. This hurts, and it’s the usual way to win a match. But it’s not how you should lock your elbows when you Bench Press. Finish every Bench Press rep by locking your elbows at the top. Be gentle. Stay within the normal range of motion of your elbow joint. If you do this right, your elbows won’t hurt. But the weight will feel more secure because your stronger skeleton can hold the weight. Lock your elbows when you rack the bar in and out of the uprights as well.
You’re less likely to lose the bar and drop it on your face if you move it with locked elbows. If you insist on muscle tension, add weight on the bar. The heavier the weight, the harder your muscles must work to Bench Press it against gravity. Your body must recruit more muscles to Bench Press heavier weights. It must contract them harder. More weight is also more Bench Press volume. 5×5 50kg is 1250kg. 5×5 80kg is 2000kg lifted or 40% more. Your Bench volume is more important to build muscle than tension. Your elbows must lock at the top of every Bench Press rep or it’s a fail. The range of motion is shorter with unlocked elbows. This takes work away from your muscles. That’s why you must lock your elbows in powerlifting competitions. And that’s also why you must lock them on StrongLifts 5×5. The bar must touch your torso at the bottom. And your elbows must lock at the top of every rep. If they aren’t, the rep doesn’t count.
Meer: 10 Bench Press Mistakes That Kill And Injure Lifters
69,3 kg!!!...is maar een momentopname natuurlijk, maar toch een klein vreugdedansje gedaan, heb nog nooit zoveel gewogen...meteen een verklaring voor die "verloren" rep bij de pull ups??? btw ik vermoed dat mijn vetpercentage gelijk is gebleven, of zelfs lichtjes gedaald, zal binnenkort nog wel ns meten...
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