Well, I'm pretty short for an asian guy, at least from what I see. I'm 5'5". Though I am hoping I'll get taller or something, afterall I am only 15 years old.
You should include some stretching guide too. It can get dangerous if you don't stretch and you're a beginner. At least some ropes or treadmill to warm up the body.
I think you should do more research before lifting weights. It can stunt your growth if you do it wrong. I had a friend in HS he was on the football team. He could bench 300 plus but he never got taller than 5'4.
No... never touch your chest. That's an easy way to die =P The lowest it should go is about two or three inches above your chest. Any lower, and if you're tired it'll be extremely difficult to lift it again, and you may be suffocated. Of course, you should always bench press with someone spotting you. Yeah, I'll do that after I'm done with the main stuff.
oic... I'm 17 years old.. Everytime I work out, I go all the way down because I feel like anything higher is not good enough. I am a member on ironmagazine.com and people there say you should go all the way down unless you have shoulder injury. You need a full range of motion to get your chest to get good muscle developement. read this: http://www.ironmagazineforums.com/showthread.php?t=56893&page=2&highlight=bench+press+touch+chest But, I think Ill go 2 inches above now since I don't want any shoulder injuries
If you really want to get in shape fast, why not get a personal trainer. He or she will push the crap out of u every time u work out, there hardly will be any time to rest.
Trainers are useless. They cost a good amount of money and do nothing you can't do yourself. If you need someone to push you, go with a friend. You don't need to pay someone to do that. Besides, personal trainers aren't 100% trustworthy. They will oftentimes push you to buy stuff you don't need. They're neglecting something very important; that the bench press isn't the only exercise you perform. While a full range of motion is beneficial, doing a shoulder press will work out your shoulders much better... and it's safer.
Hell yes... if you're exerting any sort of effort during a bench press, you NEED to have someone spot you. It's VERY important to never press alone.
hey Prov., I been lifting for awhile. I been having trouble working my chest, like feeling the burn. I am not a beginner at lifting so I already know some of the basic things about lifting. What are ways I can try to get the feel for my chest? I do benchpress, dumbell flyes and incline press. But none of them help to pump my chest up. Maybe my techniques are wrong? Little help here bro. Thanks.
Well, if you've been doing all those exercises, there could only be a few reasons why it's not working. 1. How long is "a while"? The chest is one of the most difficult areas to build muscle. If you've been working out for any less than a year and seen no real noticeable improvement, then someone's wrong. Then again, if there's any noticeable improvement at all, you're probably doing things right--it's just working slowly. 2. How much weight are you doing? There are two ways you might be using the incorrect weight. Since you want to build bulk, you don't want to use a low weight and high repetitions, as that builds endurance. However, and this is important; you also don't want to go to your max, since that builds strength and not bulk. Rather, and this is the same for all muscles, you want to go in-between. Figure out your max, then do about 10 or 20 pounds less than that. A basic bulk-building exercise is: 6-8 reps, 3-5 sets, 45 seconds between sets. Endurance would be 10-20 reps, 5 sets, 30 seconds between sets. Strength would be 1-3 reps, 3 sets, 60 seconds between sets. 3. In working out chest, it's very important you use good form. Because it's rather difficult to isolate the chest, using correct form emphasizes using your chest rather than using your shoulders and triceps, the two other muscle groups that are involved in most chest exercises.
