Wednesday, July 13, 2005

This is for All You Benchers

I read this article by Charles Poliquin on the T-Nation website called Achieving Structural Balance, and here is the link to it. In particular, it demonstrates the relationship between external rotations and the close grip bench, and how deficiencies in certain movements can slow progress. A great read!

Achieving Structural Balance

5 comments:

Scott said...

Interesting article. As with the guy who commented below the article, it'd be interesting to see the same concepts applied to the lower body.

Chris D. said...

Awesome article Alberto. I'm going to have to try these out next week to get a good idea. Also have to re-read the article to see where I should be at. Perhaps others can give advice if I post it up!

Jon said...

Hey Alberto, interesting read. From the looks of it my triceps and external rotators are a bit behind the rest of me, although I seem to be quite well balanced. I've known about the rotators and been addressing those. Just the last couple of workouts, I've begun addressing the triceps.

My feeling is that the limiting factor in my bench has been my poor technique. I've been relying much too much on my shoulders (elbow flair and j bar path). That's when breakdown of the rotators occurred.

Now, that I'm trying to modify my form, I'm using much more tricep and am quite a bit weaker.

So for me, this analysis seems fairly accurate.

Alberto Caraballo said...

Doing a lot of close grip benches fixed my form, since you have to tuck in the elbows a lot and the lift path is straighter. It has also raised my bench. And I have no shoulder pain ever. Just a thought, be patient. The modifications will be worth it.

Jon said...

Thanks Alberto, I think I'm on the right path.