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Overhead pressing vs. the bench

December 10, 2009 Leave a comment

Something is going around the interwebs lately that I’m kind of confused with.  I keep hearing that the bench press is, wait for it…wait for it….wait for it…”not funcitional”!!!! ……and dangerous..

Which, in many aspects, may be true…and reasonable.

But somehow, some way, overhead pressing is both…..”Functional” (which I can see but don’t totally agree with) but also SAFER!

Ronaldddddddddddd!!!!!!!! Stop, that’s not functional!

Whiskey, Tango, Foxtrot…..

jack-daniel-old-no-7-whiskey.gif (387×595)

Get it? Whiskey, tango, Foxtrot???? get it? (WTF…it’s very subversive)

How? How is pressing a weight overhead safer than a bench press? Anatomically this makes no sense….Take a skeleton raise the arm overhead, as would happen in an overhead press, and tell me if-

The head of the Humerus SLAMS into the acromion process….

I bet it does. That folks, is bad.  See, as we age and accumulate shoulder stress and injuries we lose sub-acromial space (the space between the top of your upper arm bone and your collar-bone) this can and usually does result in impingement.

See they say, “Bench pressing is bad for the shoulders! Do it long enough and you’ll tear your rotator cuff and your pec tendon and your triceps tendon and world-wide famine will increase to biblical levels.” ………Ok, so not the last part about famine, but it might…I can’t prove it won’t.

Lindsey Lohan is famine…not the bench press…

See, lately, like most things in fitness overhead pressing has become popular again thanks to CrossFad (lot’s of em’ don’t like it) and Dan John’s new book *Never let Go, which advocates overhead lifting. So everyone jumps on the bandwagon.

Fact is: BOTH exericises can be safe and dangerous it depends on YOU…and your limitations, strengths weaknessess and abilities. If your programming and technique sucks or you have certain physical limitations…YES…..YOU WILL GET HURT!

Guess what? It’s Your fault, not the exercises!

If you’re going to Bench Think about, realize and do the following:

First off, YES people do tear rotator cuffs and tear tendons benching.

Secondly, 99% of all people bench like crapola…..shite……bull dung pelets…..poo poo pie. Learn technique….and how to manipulate it.

Thirdly, those same people (doing the latest Muscle and Fiction pec blast thrash, monster mass gain, get shredded chest workout) probably bench just a wee bit much…See these things called “overuse injuries” come from……OVERUSE….Doing the same thing too often..

Fourthly, most people do like 800 sets and reps of bench presses (and it’s variations) but about 10 reps of rowing movements.

So maybe, just maybe, we should use correct form and a solid (balanced) program. Then, just maybe, the bench press would be safe again.

This is an example of what NOT to do…

How to bench:

Don’t just lie down on the bench.

Warm up the shoulders, thoracic spine and hips. All of theses play important roles.

Pull your shoulder blades together and push them down to your butt. HOLD THEM THERE!

Pull your feet in until there is tension across your hips. Yes your back will be arched, this is fine, preferable and safe.

Set your feet and keep them still.

Grip the bar with a shoulder width grip (plus or minus one hand width).

Get a belly, not chest full of air and hold it! Get as tight as possible….

Pull the bar out (or get a soft lift off) let it sit for a second and settle/ compress the shoulder/ wrist/ elbow complex.

Stay tight!!

Lower the bar in a controlled speed, tucking the elbows but keeping the wrists over the elbows, to a point between on the mid chest or lower chest (just under the nipples)

Stay tight!

Press back up, driving the feet into the ground, in a slight J towards to end over the neck/ nose flaring the elbows progressively as the bar rises.

Stay tight!

Even Marilyn Benched……

I’m not the only one who still thinks its safe if done correctly: http://www.elitefts.com/documents/defending-the-bp.htm

Do all of the above and you’ll be a lot safer and a lot stronger…but relatively speaking I’m pretty weak but Dave Tate isn’t…this article/ video is the BEST bench technique resource you’ll find on the interwebs…

http://www.tmuscle.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure

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Categories: Uncategorized

Wii Fit to fight post thanksgiving BLOAT!??

December 1, 2009 Leave a comment

I wrote nothing last week…I could blame it on being busy, or on Thanksgiving, or on moving stuff, but it would all be a lie…I was lazy.

Fitness Plague of the minute: Wii Fit

 

First off: If Wii Fit is your exercise modality of choice, that is and thereby you are, lame. Sorry folks, this, just like every other fitness piece of junk isn’t the answer.

For the uninitiated: the Wii Fit is a pad you stand on to interact with a video game. Basically you balance, bend and hop on this thing and get in amazing shape, or so they claim.  

Admittedly, if you are very out of shape or you’re in good shape and play for 8 hours straight, yeah, you’ll be really sore and think you got a great workout. But did you? Maybe you sweated a little, but seriously, if you’re working out for 45 minutes and don’t sweat some you’re not working all that hard (or your taking really long rest periods between sets cause you like to waste time). I mean, hell, I build up a sweat after 45 minutes of cleaning my house. No body claims the hula hoop is a great workout tool, but do it for 45 minutes and see if you sweat….

 

Somebody call US Weekly…we found out Hayden’s fitness secret..it’s a god damn $3.00 hula hoop….I thought it was working hard and a really good consistent diet…. Nope, it’s a god damn kids toy.

Now weight…er…wait…..I know you say ,”But Roy I know 2 people who used Wii Fit and lost 10lbs. What do you say about that?” I say, “Thats entirely possible, if they consumed fewer calories than they ate to the tune of roughly 35,000 calories….then they lost 10lbs. It wasn’t the Wii Fit, it was the law of thermodynamics. In and of itself, Wii Fit had nothing to do with it. In fact, I would think spending the same time on the treadmill and doing some lunges would have probably worked just as well if not better”. Lets face it Wii Fit isn’t really “working out”…..

So many people have been drinking the Wii Fit Kool-Aid even schools are adopting it as a substitute for physical education.

Functional Training, CrossFit, P90X…Drink up!

Across the country schools are discontinuing physical education and recess, you know things where kids actually move and play and develop mentally, physically, kinesthetically, for the Nintendo Wii Fit…..WHAT! I guess I’m the dumb one…can someone please explain to me how standing on a little white pad or pretending…PRETENDING….to hit a baseball is better or equivalent to THE REAL FREAKING THING! Ohhhh, maybe someone should look for some facts: Virtual Gaming no Replacement for Real Exercise or Active Computer Games No Substitute for Playing real Sports

I’m sure this also has nothing to do with Nintendo and advertising and manipulating the school boards with money. Because getting Wii Fit into schools exposes Wii Fit to the primary market so the kids will want one and go home and ask for it…..this has NOTHING to do with that whatsoever. It’s whats best for the kids.   

Don’t get me wrong: I DO NOT hate Wii Fit. Actually, it’s kind of a cool thing and, for the most part agree with this take on it, Wii Fit a Promising Tool for all Ages, Though Game’s Health Measurements are Flawed.

Surprisingly, active video games like Wii Fit could add to the total activity level for a lot of people especially if your completely uninitiated to exercise and/or overweight (read a fatty Mcfat fat). If used regularly these may be able to help curb the rising levels of fattyism in this country:

Adding Activity to Video Games Fights Obesity, Study Shows

Active Video Games A Good Alternative To Moderate Exercise For Kids, Study Suggests

That said: Wii Fit is NOT a good modality for getting in “good” shape. Seriously, the last study equated “moderate” exercise to walking on a treadmill at 3.5 mph. Folks, thats not moderate, thats like a reeeeaaallly slooooow strolllll. Here is the reality regarding the Wii Fit and exercise… 

IT WILL NOT GET YOU IN SHAPE!

I know this because, if you honestly think prancing, bending, hopping and balancing on a little white pad is the answer you are either lazy or delusional (maybe stupid), probably both, and lazy people who can convince themselves that producing 2 beads of sweat 3 times a week for 20 minutes typically don’t do a good job of getting in shape. It may be a perfectly good supplement, but it should NOT be the exercise program.

Here is a secret: you have to work really hard to get in really good shape. Does this really fit the bill?

Didn’t think so….

Categories: Uncategorized