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Bench Problems

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Posted by: ptwannabe

So I use 3-day routines and just on the routine before last I was able to workout with my own weight on bench press but now for the past 2 routines I haven't been able to I know I get enough rest and I eat plently and the right kind of food and drink 1 1/2-2 gallons of water daily. Do pecs just lose strength faster than other muscles because I am getting stronger with all my other muscles but I seem to be getting weaker on my chest.


Posted by: Witchblade

You should check if your humeri are internally rotated. That might be the cause.

If you stand in a perfectly relaxed fashion with your arms hanging down and 2 pencils in your hands, do they point straight out or do they point inwards? If they point inwards, your humeri are internally rotated and you should start a prehabilitation program.


Posted by: ptwannabe

They point inwards...what or who do I go to to start a prehabilitation program?


Posted by: CowPimp

Perhaps you've burnt out that neural pathway? When is the last time you unloaded. A lot of times performance decreases are related to issues with the nervous system.


Posted by: ptwannabe

you mean unload like get stress off my back by knocking a boxing bag around or?...


Posted by: CowPimp

Quote:
Originally Posted by ptwannabe View Post
you mean unload like get stress off my back by knocking a boxing bag around or?...
I mean unload like take some time off from lifting, or doing a few really easy workouts with weights, particularly pressing movements.


Posted by: ptwannabe

Oh, its been a long time since I have tooken an extended off period, I didn't know that its necessary to take long off periods.


Posted by: Double D

It is very nesessary to take time off. About a week normally does the trick.


Posted by: ptwannabe

Alright Thanks for the help guys I start my week off today.


Posted by: Witchblade

Everything you need to know about internally rotated humeri

It's a long read, but it explains everything nicely. I'm currently doing this program too.







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