frickin thing sucks

frickin thing sucks

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  1. 1 month ago
    Anonymous

    yep
    just do incline dumbbell

    • 1 month ago
      Anonymous

      I do incline but I'm not sure if it works, my form is probably wrong
      Dips and cable flies are the only workouts I feel in my chest

      • 1 month ago
        Anonymous

        I do feel my chest stretch like crazy doing dips if I pre exhausted my triceps

      • 1 month ago
        Anonymous

        dont sleep on flat dumbell too
        blew my chest up

    • 1 month ago
      Anonymous

      Why

  2. 1 month ago
    Anonymous

    It's nice when you do your first rep and realize today you'll be able to do it without almost necking yourself. Then you increase the weight ant it's guillotine roulette all over again. Tbh I don't know how guys can confidently do 5+ reps with 2 or more plates. Around one pl8 you'll hardly frick yourself up by failing but 100kg+ you're looking at real damage.
    >just do the roll of shame
    Everybody's got a plan until the bar ACK's them.

    • 1 month ago
      Anonymous

      I've successfully performed the roll of shame. It hurt a little and it gave me a little panicky feel but it's not a big deal. I'm surprised people have necked themselves over not being able to do the roll of shame

      • 1 month ago
        Anonymous

        It doesn't even occur to people
        >oh no I'm going to fail this rep
        >*panic*
        >try to put the bar on the pins even though it's lower than they are
        >move bar out of groove toward rack
        >immediately lose any hope of holding the bar up
        >bar lands on your neck / face
        >optional: die
        If these people considered it for a second beforehand they'd realise they should just lower the bar carefully toward their lower chest instead of panicking and suiciding
        Probably says something about how many people don't really try hard at the gym
        I introduced a mate to the gym years ago and practiced it with him for the first couple of sessions

    • 1 month ago
      Anonymous

      I've successfully performed the roll of shame. It hurt a little and it gave me a little panicky feel but it's not a big deal. I'm surprised people have necked themselves over not being able to do the roll of shame

      you can’t use safeties?

    • 1 month ago
      Anonymous

      Don't drop it i guess?
      I've been benching every week for 12 years and never had it fall.
      Or just use safety bars, almost every gym has them

    • 1 month ago
      Anonymous

      I practice failing to be comfortable with it, and when I still have enough gas to unfrick myself if it goes wrong

    • 1 month ago
      Anonymous

      >I don't know how guys can confidently do 5+ reps with 2 or more plates
      Using the safeties and not egolifting like a moron. I've gone to failure many times benching 2pl8s without a spotter and have never felt afraid because I know I still have enough control to gently place the bar onto the rack and shimmy my way out.

      not giving out my routine but i will give you a tip - watch your bench form. watch YT vids on proper bench form

      Ah yes, the highly secret "3x5 twice a week progressive overload for six months to a year from scratch" routine.

    • 1 month ago
      Anonymous

      >Tbh I don't know how guys can confidently do 5+ reps with 2 or more plates.
      By getting stronger. 1 plate was scary, then 2 was, then 3 was. You’ll know if you’re close or not.

  3. 1 month ago
    Anonymous

    Flat bench is pointless considering incline bench has equal amounts of mid and lower pec activation, but higher upper chest activation. Plus, the more you progressively overload and get stronger in incline bench, you will inevitably be increasing your flat bench numbers as well. Only difference is you’ll actually build an upper chest, unlike flat bench. In other words, you’re quite literally leaving gains on the table by not ditching flat bench all together and strictly doing incline bench. And if that doesn’t convince you, benching 3 plates on incline bench is objectively more alpha and far more impressive than benching 3 plates on flat.

    • 1 month ago
      Anonymous

      Tell me more, I hear from others who have told me similar before that incline bench is better but not to do it as a replacement but as an addition.

      • 1 month ago
        Anonymous

        I think the biggest obstacle people have with this is the idea of not incorporating flat bench in their routine. That’s really it. Which I get is a nasty pill to swallow cause everyone wants to say they have a strong bench press.

        I ditched flat bench like a year ago. All my pressing movements (barbell, dumbbell, and the hammer strength machine) are at an incline. I’ve seen significant increase in the size of my upper chest. It actually looks like I have a strong overall chest. Plus, in the rare times I do test out my flat bench to see where I’m at, I’m consistently stronger. Once I hit 300 on incline, I was able to put up 315 on flat very easily (I think I went up to 325 that day). Right now my incline bench is at 315 and last I tested my flat bench I put up 345. I do not regularly train flat bench, but my numbers still go up by working incline. That’s because incline bench will target your mid and lower chest with almost identical activation as the flat bench, but have significantly more upper chest involvement.

        Yes, you COULD do incline bench after doing your flat bench sets, or vice versa, but why? If the only difference in chest activation between flat and incline is more upper chest involvement in the incline, why wouldn’t you want to focus your sets on what’s gonna give you the MOST overall chest activation? You’d be putting a lot of emphasis on the mid-lower pecs and not enough working sets on the upper. That’s why I say you’re leaving gains on the table by doing it that way unless you WANT your mid-lower pecs to be over developed and your upper chest under developed.

        Thats just my two cents though. At the end of the day, lifting is a hobby that should be about what YOU want and enjoy. I’ve personally just come to love how much better incline feels. If you want to incorporate flatbench, do you brother.

        • 1 month ago
          Anonymous

          I see, I was already thinking similarly since I just like incline better, I'll see how it feels as a replacement.

        • 1 month ago
          Anonymous

          >why wouldn’t you want to focus your sets on what’s gonna give you the MOST overall chest activation
          but i do, but it's not inclined moron heavy stick press it's this:

          [...]

          >cleanest, best way to isolate totality of chest i have found is this:
          >u sit, u spread ur legs a tad, u reach with elbows around mid-thigh, there u compress ur thighs with ur elbows for half a minute or so

          that's it, no impingement and no inevitable death of anterior delt first ending all ur chest dreams present in literally ALL supposed chest movements lol

    • 1 month ago
      Anonymous

      >lat bench is pointless considering incline bench has equal amounts of mid and lower pec activation, but higher upper chest activation.
      You're wrong from your initial premise.

  4. 1 month ago
    Anonymous

    feels good to bench lmao 2 plate for reps @ 164 lbs while most of IST is literally scared

    • 1 month ago
      Anonymous

      Can I ask you how? How do you even reach 200 pounds? I’m about the same weight as you and can only do 185 for one rep. What was ur routine? I will do at least four sets of pause reps to at least 10 or failure if I get over ten which I rarely do.

      • 1 month ago
        Anonymous

        not giving out my routine but i will give you a tip - watch your bench form. watch YT vids on proper bench form

        • 1 month ago
          Elon Musk

          this homie being secretive about his elusive 2 plate bench lmao. Go have a nice day. And by "for reps" you probably mean an ugly,its all you bro triple. That shit impresses noone who lifts

        • 1 month ago
          Anonymous

          I believe I have good and proper form. I start with the bar at eye level, then when I control the weight downward I go below the nipple line, then push it back slightly upward to align with eye level again? Is this good?

          Also why are you gatekeeping your routine? It doesn’t make sense. Is there some secret Krabby party formula about your chest routine? It’s not like it’s gonna slow you down.

        • 1 month ago
          Anonymous

          > 2pl8
          > secrecy about routine

          There is no routine you do, anon.

        • 1 month ago
          Anonymous

          Bro, hate to break this to you but 2 plate bench is the bare minimum qualification to be able to say you lift. 6 months-1 year of consistency and proper diet will get you to a 2 plate bench. You basically just outed yourself as a novice.
          >not giving out my routine
          Now that was a good one

        • 1 month ago
          Anonymous

          Wtf boys this homie holding the secret 2pl8 routine

        • 1 month ago
          Anonymous

          I benched 225 within one month of lifting.
          Here's my secret routine: be born with strong genes and eat protein.

      • 1 month ago
        Anonymous

        I got to 2 plate at around 160lbs doing 531. Monday I'd do the 531 sets, then 5x5 SSL. Friday I did some light paused bench 3x5

      • 1 month ago
        Anonymous

        Have you tried lifting?

      • 1 month ago
        Anonymous

        How long have you been lifting? It’s dumb to compare yourself to someone who’s lifted for years if you’ve only been at it for months

    • 1 month ago
      Anonymous

      how tall are you?

  5. 1 month ago
    Anonymous

    Do sets of at least 10 reps where you struggle to finish the last rep. For example I’ll do a couple sets of 135 for ten. And if I can do 155 for 8 or until failure. Make sure the bar hits ur actual chest or just right above ur, like an inch at most, and then pause and then push back up. Make sure to control the weight coming down.

  6. 1 month ago
    Anonymous

    Simple as.

    • 1 month ago
      Anonymous

      this
      incline dbs
      and some variation of flies
      simple as

    • 1 month ago
      Anonymous

      I have a fricked up shoulder and this fricks up my shoulder even more

    • 1 month ago
      Anonymous

      I have a fricked up shoulder and this fricks up my shoulder even more

      This, not everyone can use all machines equally.

      Do seesaw presses with a dumbbell on a bench for better activation and superset it with chest flies if you can.

    • 1 month ago
      Anonymous

      How come I can do this machine with 80kg of plates added but can't bench more than 70kg?

      • 1 month ago
        Anonymous

        Machine has added stability as well as hinging on something so weight is reduced.
        You're also sitting up, not blasting brain with pressure.

    • 1 month ago
      Anonymous

      DYEL machine

      • 1 month ago
        Anonymous

        At least we won't embarrassingly die breaking our necks showing how weak we were trying to act cool.

        • 1 month ago
          Anonymous

          Dyel cope

  7. 1 month ago
    Anonymous

    >4 (You)'s over me not sharing my routine for my lmao guillotine press for 4 reps per set @ 164 lbs

    jej

    • 1 month ago
      Anonymous

      >lel everyone is so jealous of me haha ill never tell my secrets

      Let me guess, you spend an hour on the bench on chest day 2 times a week, right? Cause literal high schoolers who weigh less than you do that and they still mog you.

  8. 1 month ago
    Anonymous

    my left shoulder is bothering me

    what chest can I do today that will allow it to rest

  9. 1 month ago
    Anonymous

    Agreed. I continue making gains on everything except bench. I just can't get further than 2pl8 for 2-3 reps. I guess I could just get fat, but not worth it.

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