Bench arch technique

[littlegerry]

Memories........

so oni gets a pass for not training but i dont. need i remind you that the last idiot(sparty) who tried to draw me into a gun fight ended up getting hoisted by his own retard. Im not training for strength anymore but when i do ill make sure ill tell you.lol.

 

[Darkoz]

I'm sure you will gerry

 

[Grunta]

alas id train that kunt into the ground on pressing.

Neh......you’re just a fat shit talking kunce.

 

[littlegerry]

Neh......you’re just a fat shit talking kunce.

whos represented Australia at masters level. The irony is i recall you making a huge deal out of your daughter making it to national level at u13s or whatever and coming 12th yet i get talked shit to for achieving what i did.

 

[Shrek]

Take it elsewhere or hug it out kunce.

 

[Darkoz]

whos represented Australia at masters level. The irony is i recall you making a huge deal out of your daughter making it to national level at u13s or whatever and coming 12th yet i get talked shit to for achieving what i did.

https://www.youtube.com/watch?v=PM4MBKjg0qk

 

[littlegerry]

Take it elsewhere or hug it out kunce.

quite happy to stay in my log and just post there,but you keep him out pls. I merely retaliate,id love to really piss him off and start talking about his daughter seeing as hes disrespected my wife multiple times and would get a broken nose for it in reality.

 

[littlegerry]

but im bigger than that,dont speak to me again grunty,dont know you,dont care and fuk off.

 

[Darkoz]

....Am I ever gonna see your face again, no way, get fucked, fuck off!

 

[Grunta]

You’re my favourite pet gerry. You’re just having a bad day, you’ll be ok.

 

[canned tuna]

Arch tech
Thoracic arch instead of harbour bridge
Bring your chest up instead of your gut
Things I've learned yet cannot implement at the moment.. soon

 

[lamarclark09]

In order to achieve the bench arch possible, you must mobilize your thoracic spine, use leg drive and glue yourself to the bench, similarly do the following exercises

• Foam roll before bench press, driving the roller into the depths of your upper back with the foam roller under your shoulder blades, try extending your arms overhead to open up that spine of yours
• Shoulders dislocate work wonders. Grab a pipe and work through the range of motion, both hands on the pipe in front of your body, lift it overhead continue the motion as far back as possible while keeping your arms straight