Quote:
Originally Posted by BigFrank
I would recommend to learn to keep your upper back tight and use that as a base, and get your lats involved before working on a back arch. Arch isnt going to do much but decrease your range of motion. I personally only arch hard for low rep sets 90%+. Anything else I would rather get more work out of. Plus once you learn to keep your upper back tight, and ride high on your upper back getting a good arch is cake. Also, last note, be careful when arching or setting up high on your upper back at most gyms. The benches are hard, slippery and WAY to narrow.
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I noticed that last night. I tried pulling my lats together, that put a slight arch in my back, but I had a very tough time with stability on the narrow bench. Even with keeping tension on my legs and pushing up into my body, I was moving around. All in, it was still a good workout, but I could wish for a better bench.
DB Chest Press
55x12 65x12 70x10 75x5
DB Incline (u)
40x15 3 sets
Pushups
15 - 5 sets
Cable Fly
22.5x15x2 27.5x15x2 - kg, not lbs.
Overhead DB extension
40x12x3
Suicide Tri - superset of skull crusher, close grip press and bench dip
50x10x3
Barely squeezed out the last set of cable fly and went to failure on the last two sets of bench dips. Felt like I had a damn good workout.