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Bench
Feb 10, 2006 10:50:15 GMT -5
Post by markmacphail on Feb 10, 2006 10:50:15 GMT -5
How do you guys find heavy benching benefiting your arm wrestling? I recently benched in a contest (last weekend) and opened with 190kgs (418lbs) than 207.5 (457) then 215 (474). With a fouth attempt at 228 (502) this was 0.5 kgs over the provincial record. I pushed the weight but didn't get the white lights, they said the pause was not long enough. In my experience I really find my triceps have increase in strength big time with heavy poundage and my hook feels strong, but a person must work their hand and wrist to have an effective outside move. I guess an increase in any body part will be a benefit to a strength sport.. makes sense. A good book I just bought regarding strength development is "Dinasaur training" Brooks Kubik. Talks a lot about continually adding poundages to your training and power movements.
For thoses not famililar with powerlifting you do use a bench shirt. Actually you can't compete without one and it does help your lift for sure. I personally find it helps a lot at the bottom. At the bottom it is a lot of delts then half way alot of chest followed by the last bit being mostly tris. My tris are fairly strong so I can usually push through if I get it to half way. Before people think powerlifting is all what gear you are wearing.......I am good for 15 reps with 3 plates (315) 4-5 reps with 4 plates (405) and a max around 450 raw. The main deference being....during a competition you have to wait for a signal to start as you hold the weight straight armed, take it down slow and controled, make a full pause at the bottom and push through staying even on the way up then wait for a signal to rack. I don't do the fore-mentioned poundages in this manner. They are quick and often with a bounce. So take it from there the shirt helps and gives me maybe 50lbs slow and controlled.
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Bench
Feb 10, 2006 11:24:14 GMT -5
Post by chrisgobby on Feb 10, 2006 11:24:14 GMT -5
I find that the stronger your chest (more specifically outer head) gets, the stronger your side pressure will get. Heavy flyes on decline bench are great. I think heavy mouvements are essential and are the the reason I've seen success early in my career. I love close grip bench press, the stronger your tricepts the less chance of elbow problems you might run into in the future(muscle supports joint).
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Bench
Feb 10, 2006 14:15:59 GMT -5
Post by Mr. Espey on Feb 10, 2006 14:15:59 GMT -5
While I have always liked heavy bench... I question if it has any benefit to armwrestling. I would suggest that a movement like a fly would be more effective to increase side pressure. I recently backed off my bench a bit... I can still do 500lbs raw & sloppy but don't even bother to see how far I can push it over that.
Without mentioning names, I know some really top level armwrestlers that can hook forever that have told me they bench around 315lbs for a max... maybe its more now but I can't see it being much more.
I have foudn that heavy shoulder movements have helped my armwrestling quite a bit.
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Bench
Feb 10, 2006 22:27:16 GMT -5
Post by austinslater on Feb 10, 2006 22:27:16 GMT -5
I have hit a 500+ bench in competition at 217 and my side pressure was average at best when I started armwrestling. Anytime you gain strength somewhere it cant hurt but Im guessing flyes would be a better option for armwrestling. I seem to feel side pressure almost all on the inside of my elbow and not my chest so either Im pulling wrong or my chest is way ahead of my arm strength wise.
Dino training is a great book. the 2 chapters on grip training are what got me into training my grip.
Austin
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Bench
Feb 11, 2006 4:21:30 GMT -5
Post by Brian Kehler on Feb 11, 2006 4:21:30 GMT -5
I was arguing my point over on the northeast board about it... but side pressure itself comes from the pecs, parts of the rotator cuff etc.... ithey're the muscles that keep your humerus in that position and don't allow it to externally rotate... the only reason you feel it in the elbow is because it's a lever system... there's obviously going to be tensile force on the elbow because the tendons and ligaments are preventing your elbow from separating.. that being said I'd say flyes are good, because they increase horizontal flexion strength and tran the fibres in the same direction that pulling would be... also using tubes or pulleys and rotating internally and putting the other muscles through their ROM. Depending on style if you hook with your elbow ahead of your hand in a block position, triceps are going to come into play a lot more, and side pressure a lot less... not to be mistaken for a press though, where your shoulder is behind your arm... but hopefully this makes sense... just remember that side pressure is gauged by how the body is situated in relation to the arm... just because you're pulling their arm sideways, doesnt mean you're using "sidepressure".... using sidepressure means you're using sidepressure. I've also notiice I get hurt a lot less since I started working my shoulders alot harder/heavier...
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Bench
Feb 11, 2006 6:28:06 GMT -5
Post by ogriffy on Feb 11, 2006 6:28:06 GMT -5
Like i said on northwest board i can bench pretty heavy and almost close a #3 COC and still can't armwrestle my way out of a paper bag so who knows eh!?
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Bench
Feb 11, 2006 10:01:02 GMT -5
Post by austinslater on Feb 11, 2006 10:01:02 GMT -5
Kehler great post buddy and thanks for clearing up some of the confusion.
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Bench
Feb 12, 2006 11:19:50 GMT -5
Post by Jacob Abbott on Feb 12, 2006 11:19:50 GMT -5
What are some good shoulder exercises for armwrestling.
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Bench
Feb 12, 2006 13:52:01 GMT -5
Post by austinslater on Feb 12, 2006 13:52:01 GMT -5
I think any overhead work would help. Other then the usual barbell and db overhead presses, try doing 1-arm overhead presses keeping your elbows in front of you and your forearm as close to your head as possible. this takes away some of the stress on the rotator cuff for those of us who have impingement problems and work the stabilizers as well. go to testosterone.net and read the recent overhead pressing article by poliquin. Good place to start. I also like doing steep incline db presses with the same technique. Keep the elbows in and the palms facing each other. You take this same grip with the above 1-arm pressing style as well. Good luck and hope this helps . . .
Austin
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Bench
Feb 21, 2006 17:13:22 GMT -5
Post by jghmesa on Feb 21, 2006 17:13:22 GMT -5
Interesting subject- I'd asked this of Ryan on the 'Gribboard' about a month back but wasa dvised to come here. I've benched 585 (6 - 45's on each side) in my prime though don't go heavy now. I can max out the stack on pec deck machines still. I find my side pressure weak and doing specific exercises to help improve. I agree with an earlier post that a heavy BP does not necessarily mean a good arm wrestler. I know guys that couldn't bench 300 but have one hell of a pull. I think Kevin Bongard is a good example of this. I sat next to him flying the Vegas to Salt Lake City flight from PATP2 last year as I went to Oregon on business. He's 6'3 and 190lbs but world class puller. He told me it was tendon strength and specific muscles that arm wrestlers develop. He demonstrated by pinching the tendon below his biceps which was at least 2" wide vs. mine which was ~1" wide and I have nearly a 23" arm. I'd like to talk to anyone on the subject. My email is: jghmesa@yahoo.com or call 480-554-5851 thanks JGH
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