Pull That Bar APART!

Saturday Fever · 06-10-2004, 10:51 AM

Here's a training idea for some of you. It's not really new or cutting edge, but I realized not a lot of people actively do this when they bench press.

When you're benching and you're getting the bar up from chest to lockout, pull the damn bar apart. You'll be pleasanbtly surprised at how this makes your triceps react.

X Ring · 06-10-2004, 10:59 AM

cant hurt I will give it a whirl today and see how it works for me

naturaltan · 06-10-2004, 11:05 AM

Is this supposed to work your chest more?

**Mudge** · 06-10-2004, 11:08 AM

I have a small bit of technique I use when I am within 6 inches of lockout but not making it, hard to describe though even to myself. Supposedly not exhaling also greatly helps, have to try that next workout.

Have heard about the pulling the bar apart thing, haven't used it but a couple times.

RoCk79 · 06-10-2004, 11:11 AM

What do you mean by pulling the bar apart?

Saturday Fever · 06-10-2004, 11:14 AM

Pulling the bar apart will more "activate the medial head of the triceps."

I personally hate that statement, but it helps to more effectivel recruit your triceps in the lift.

Saturday Fever · 06-10-2004, 11:15 AM

I mean, try to pull the bar apart.

**Mudge** · 06-10-2004, 11:22 AM

Instead of squeezing (using your biceps and chest) your pecs you are taking your hands and "pushing" to the right with your right hand and "pushing" to the left with your left hand, effectively "pulling" on the bar with both hands (triceps, rear delts a tad).

RoCk79 · 06-10-2004, 11:34 AM

Ah, I gotcha, sounds easy enough!!!!

Saturday Fever · 06-10-2004, 11:35 AM

Thanks Mudge. I couldn't for the life of me think of a way to describe it.

<--braindead today

**Mudge** · 06-10-2004, 11:40 AM

RoCk79 · 06-10-2004, 11:46 AM

Yes, thanks

**Prince** · 06-10-2004, 11:48 AM

Quote:

Originally Posted by Saturday Fever

I mean, try to pull the bar apart.

what if you actually pull it apart though?

Monolith · 06-10-2004, 01:17 PM

Quote:

Originally Posted by Robert DiMaggio

what if you actually pull it apart though?

Get a good agent.

**gopro** · 06-10-2004, 01:21 PM

Quote:

Originally Posted by Robert DiMaggio

what if you actually pull it apart though?

I did that yesterday...oh wait, that was just a protein bar.

**CowPimp** · 06-10-2004, 02:24 PM

Quote:

Originally Posted by Robert DiMaggio

what if you actually pull it apart though?

Then stop taking so many damned steroids.

BulkMeUp · 06-10-2004, 02:53 PM

Quote:

Originally Posted by Monolith

Get a good agent.

Vieope · 06-10-2004, 05:35 PM

Quote:

Originally Posted by gopro

oh wait, that was just a protein bar.

**P-funk** · 06-10-2004, 05:38 PM

Quote:

Originally Posted by Saturday Fever

Here's a training idea for some of you. It's not really new or cutting edge, but I realized not a lot of people actively do this when they bench press.

When you're benching and you're getting the bar up from chest to lockout, pull the damn bar apart. You'll be pleasanbtly surprised at how this makes your triceps react.

yeah, that is a great idea/technique. We always say squeeze your pinkies. Bascially, the same effect.

If you ever notice when doing push ups as you start to really fatigue you (or most people at least, myself included) will almost start pushing with the outer portion of your hand. I think the main reason for this is that it will help engage the triceps more and keep you from flaring your elbows out wide and rolling your shoulders (which most people do when they bench).

**Mudge** · 06-10-2004, 07:04 PM

P-funk you just described, similarly what I do when I feel I may not get a rep up. I push my back into the bench and just do what feels natural with my hands, if works a fair amount of the time if I would otherwise have been stuck @ 3/4.

miked79 · 06-14-2004, 10:28 PM

ive been doing that alot lately, really helps to lock out the last few inches of ur rep, in my mind im trying to bed the bar in half, im pretty sure were tlaking about the same thing

**CowPimp** · 06-14-2004, 11:38 PM

It helped me lock out a final rep while doing Military Presses today. Good tip.

Saturday Fever · 06-15-2004, 02:35 PM

Glad to see some folks have seen help with it. It's really amazing how something so small can recruit a muscle more effectively and help us do things we'd previously had trouble with.

**gopro** · 06-15-2004, 03:23 PM

Quote:

Originally Posted by Saturday Fever

Glad to see some folks have seen help with it. It's really amazing how something so small can recruit a muscle more effectively and help us do things we'd previously had trouble with.

Like an idiot I tried this while holding dumbells and ruined my whole damn set!

nikegurl · 06-15-2004, 04:25 PM

**CowPimp** · 06-15-2004, 05:55 PM

Quote:

Originally Posted by gopro

Like an idiot I tried this while holding dumbells and ruined my whole damn set!

That thought actually crossed my mind. It only took a fraction of a second for me to realize why that is a bad idea though.

JerseyDevil · 06-15-2004, 06:05 PM

Quote:

Originally Posted by miked79

in my mind im trying to bed the bar in half, im pretty sure were tlaking about the same thing

Exactly. I've seen the description of pulling the bar apart many times before, but I think your description of trying to bend it, gives a better mental picture. Doing so forces you to tighten your tri's, and pulls your shoulder blades and elbows in.

06-10-2004, 10:51 AM	#1
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Pull That Bar APART! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Here's a training idea for some of you. It's not really new or cutting edge, but I realized not a lot of people actively do this when they bench press. When you're benching and you're getting the bar up from chest to lockout, pull the damn bar apart. You'll be pleasanbtly surprised at how this makes your triceps react.
	yay.

06-10-2004, 11:05 AM	#3
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,917 Photos: 7	Is this supposed to work your chest more?
	just kick'in it in the ole Charger

06-10-2004, 11:08 AM	#4
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,993 Photos: 1	I have a small bit of technique I use when I am within 6 inches of lockout but not making it, hard to describe though even to myself. Supposedly not exhaling also greatly helps, have to try that next workout. Have heard about the pulling the bar apart thing, haven't used it but a couple times.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-10-2004, 11:11 AM	#5
RoCk79 The one and only.... Join Date: Nov 2001 Location: Arizona Posts: 896 Photos: 9	What do you mean by pulling the bar apart?
	Only one holding you back is yourself...It's time to let go.... .......Tebo

06-10-2004, 11:14 AM	#6
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Pulling the bar apart will more "activate the medial head of the triceps." I personally hate that statement, but it helps to more effectivel recruit your triceps in the lift.
	yay.

06-10-2004, 10:59 AM	#2
X Ring training to be Goku Join Date: Sep 2003 Location: New England Posts: 696	cant hurt I will give it a whirl today and see how it works for me

06-10-2004, 11:15 AM	#7
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	I mean, try to pull the bar apart.
	yay.

06-10-2004, 11:22 AM	#8
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,993 Photos: 1	Instead of squeezing (using your biceps and chest) your pecs you are taking your hands and "pushing" to the right with your right hand and "pushing" to the left with your left hand, effectively "pulling" on the bar with both hands (triceps, rear delts a tad).
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-10-2004, 11:34 AM	#9
RoCk79 The one and only.... Join Date: Nov 2001 Location: Arizona Posts: 896 Photos: 9	Ah, I gotcha, sounds easy enough!!!!
	Only one holding you back is yourself...It's time to let go.... .......Tebo

06-10-2004, 11:35 AM	#10
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Thanks Mudge. I couldn't for the life of me think of a way to describe it. <--braindead today
	yay.

06-10-2004, 11:40 AM	#11
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,993 Photos: 1

06-10-2004, 11:46 AM	#12
RoCk79 The one and only.... Join Date: Nov 2001 Location: Arizona Posts: 896 Photos: 9	Yes, thanks
	Only one holding you back is yourself...It's time to let go.... .......Tebo

06-10-2004, 07:04 PM	#20
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,993 Photos: 1	P-funk you just described, similarly what I do when I feel I may not get a rep up. I push my back into the bench and just do what feels natural with my hands, if works a fair amount of the time if I would otherwise have been stuck @ 3/4.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-14-2004, 10:28 PM	#21
miked79 Registered User Join Date: Jun 2004 Posts: 35 Photos: 1	ive been doing that alot lately, really helps to lock out the last few inches of ur rep, in my mind im trying to bed the bar in half, im pretty sure were tlaking about the same thing

06-14-2004, 11:38 PM	#22
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	It helped me lock out a final rep while doing Military Presses today. Good tip.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-15-2004, 02:35 PM	#23
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Glad to see some folks have seen help with it. It's really amazing how something so small can recruit a muscle more effectively and help us do things we'd previously had trouble with.
	yay.

06-15-2004, 04:25 PM	#25
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634
	Tomorrow may be the best day of your life. Or not.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode