tricks for beching and curling

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posted by worknon10s

i work out in my garage, just a bench and a curl bar. what tips to you have for benching and curling as to get bigger.

i usually bench 3-4 set 10-12 repsas much as i can and same with curling.

posted by Crazy_eyes

Well, I'm assuming you have a bar to go with your bench, god i hope your not using your curl bar for bench. Anyways heres somewhere to start: Take your curl bar, start doing tricep extensions, and reverse curls for your forearms Take your barbell and start doing deadlifts, cleans, shoulder presses, and squats. Theres alot of exercises you can do with just those two pieces of equipment, and alot more than two muscles you can work on.

posted by president_fad

true that.

posted by illsniggles

yeah, u cant bench and curl and expect to do anything lol deadliftssss

posted by canibalistic_js

The worst thing you can do is worry about curling and benching. Those two exercises are the most commonly obcessed with high school kids and even some adults. IMHO you should workout your entire physique and emphasize getting stronger accross the board instead of what you can only see. What are your goals overall?

posted by president_fad

to get big arms and a big chest!!

posted by canibalistic_js

LMAO^^^^

No sh*t pres, I'm trying to maybe help himself by asking him reflecting questions hoping he see's how rediculous it is to only want those two things. Either way to get those two things things I say work your entire body bigger arms = bigger weight with everything rows, shrugs, shoulds, presses, same with chest.

posted by illsniggles

maybe we should all just stop talking bc he hasnt responded lolol

posted by illsniggles

apparently, he might have a life.

posted by JDIESEL

yeah good point....

posted by A.B

good post bro... from the posts i have read from you, you are way a head of the rest... you are one of the younger guys here but know more thne 90% of the people in the gym... :thumbs:

posted by Crazy_eyes

Thanks for the props man.

posted by canibalistic_js

honestly, I just read it for the first time because I assumed you didn't know your head from your ass but apparently I stand corrected. :D

posted by worknon10s

i have a bench and bar and curl bar.

i know a lot of exercises to do i was looking for tips like when benching hold the bar up for 2 seconds then slowly go down than fast up.......just different things everyone does to strain or work the muscle more for each lift done.

married with kids, so yes i have a life!

posted by Enickma

One thing I try to do when I'm curling is to make sure my arm from my shoulder to my elbow is as perpendicular to the floor as possible. This involves keeping your elbows in tight against your sides. For me it seems like preventing the elbows from "drifting" outward keeps the bicep more isolated.

Make sure you give both parts of each lift equal speed and time. For instance when you're benching, dont lift too fast. Too many people want to explode up and then they forget about the resistence aspect of returning to starting position. Slow and stready and heavy is the way to go. You need to keep whichever muscles you're trying to work flexed throughout both parts of each rep. If you're getting DOMS it's a good sign that you're probably properly focusing on the return part of the rep. Always keep your back straight and properly aligned. When you're benching make sure you squeeze your shoulder blades together. As a matter of fact, most chest and back exercises will benefit from the squeezing of shoulderblades. You usually want to stop just short of fully extended and just short of fully returned. Doing so will keep consistent resistence throughout the lift and keep your muscles working. Are these the kind of things you're looking for?

Oh yeah, and read this:
http://bbforums.com/showthread.php?t=1714

posted by president_fad

i think what everyone is trying to say is, dont even worry about those two lifts because they are the least of your concerns. Obviously your not doing the other lifts which are very important to lifting. Focus on those.

posted by Burning Heart

plus if you do deadlifts and cleans it will also help get your arms and chest, since thats what your emphasizing, other excercises work your arms and chest dont just focus on curls and bench

posted by canibalistic_js

good points everyone but I wanted to add change it up when you jerkin you gerkin.

posted by dg806

rows
dead lifts
squats
military press
bench
cgbp
curls
SLDL

posted by Enickma

Yes...that called fast switch training..

posted by Burning Heart

*** triceps make up 3/4 of your arm....

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