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Oct 2023
7:54pm, 5 Oct 2023
31,376 posts
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Maclennane
You might be right, I was up to a minute before, but I started getting bored and messing around during, perhaps I should fill back
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Oct 2023
7:54pm, 5 Oct 2023
31,377 posts
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Maclennane
Dial back
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Oct 2023
4:09pm, 6 Oct 2023
19,568 posts
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Gooner
Also as was said before, train other grip methods too. If you have the space, farmers walk has a good crossover to deadlift grip, getting some 'fat gripz' or similar are useful for doing other exercises whilst working grip and I always find that pinch gripping plates is a quick way to increase grip as it's not something that you would generally do in normal workouts or daily life.
You do need to be careful with training forearms though as they're easy to over train and a bugger to let heal as you use them to some extent in almost anything that you do with your hands.
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Oct 2023
3:47pm, 12 Oct 2023
14 posts
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Foppotee
Injured myself flat bench pressing yesterday. I felt something weird pop, ironically, I was only warming up with the bar and had no weight on!
The pain is about two inches below the armpit, I assume it's a muscle strain around the rib. My best Google guess, is that it's the serratus anterior muscle. Anyone familiar with this? I am wondering about once it's healed, whether something like the incline bench press would be a better alternative.
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Oct 2023
7:30pm, 13 Oct 2023
19,606 posts
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Gooner
It's possible as it's not as odd as it sounds. It's usually an under trained muscle in most unless you do a sport that involves punching and it does get used at the top of the bench press. Especially if your bar path is a bit too low or you haven't created a shelf by retracting your shoulder blades.
Assuming it's just a strain it shouldn't take any longer than any other to heal up and you should be ok to build back into bench press after that.
Any bench movement will still require use of the serratus anterior so rather than necessarily changing the movement, you may well just be better to look into and get used to the correct bar path and how to set up for a more stable rep. Also if you were repping quickly when you got injured, consider slowing the movement down, even on the warm up sets, to more of a 2-1-2 range.
I've made several assumptions that could be completely wrong but hopefully something was helpful.
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Oct 2023
5:18pm, 16 Oct 2023
15 posts
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Foppotee
Thanks Gooner - Some good assumptions in there. I'd already decided that I was repping too quickly in the warm up, I suspect that's the most likely error. Particularly as I find bench press does not really cause much of a burn and I have been doing sets a couple of reps shy of failure recently.
It was at the top of the movement too.
As for the bar path, I'll have to watch some videos as I wouldn't be surprised if I am doing it wrong or sub-optimally. I do have a habit of hitting the hooks with the bar occasionally, on the way up, but I thought I just needed to shift down the bench a bit, perhaps this may also indicate an issue with the bar path.
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Oct 2023
9:38pm, 16 Oct 2023
19,609 posts
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Gooner
Good to know I wasn't just waffling in the wrong direction 😂
If you do decide to get back to it when you're healed up, feel free to drop me a message or post in here if you want any advice or pointers.
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Oct 2023
7:01am, 17 Oct 2023
31,440 posts
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Maclennane
Saw the whitchurch hillbillies out of the gym for the first time yesterday. They gave me the impression they think I'm some sort of magic pensioner. Maybe the grey beard needs to go
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Oct 2023
7:10am, 17 Oct 2023
80,589 posts
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Gobi
Hahahah - age is a bustard, the gray beard just brings it forward:-)
Back in the gym this morning. Not here enough but choices have to be made
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Oct 2023
7:36am, 20 Oct 2023
31,463 posts
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Maclennane
Got the boy on the weighted sled this morning. Don't know how much good it does, but I like it
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Vimeo Core routine
Jun 2012