SNAPCITY

i don't know any of those words. guess i'm good

>>40845488
So I'm supposed to only do Close Grip bench press?

>>40845505
These are very common things that lead to injuries 100%. See them every day in my gym.

>>40845488
How should I dumbell shoulder press then?

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>>40845488
>grinding reps with heavy weights

so you're telling me to never push myself. got it.

>>40845627
Beat me to it. OP can you please give us a reason you shouldn't kill yourself you idiot?

>>40845541
Yes, you should. It puts your shoulders in a safer position and it's a longer range of motion which means its better for more strength and muscle. There's no difference in chest activation between a close and wide grip despite what people believe. It just hits the triceps alot better, but the stretch reflex is still there for the chest.

Since it's usually 15% less from your flat bench weight, if you get your close grip bench to match your weight on your wide grip, you will be stronger, period. Then if you ever wanna show off to your friends you can do the wide grip and blow them away with your pressing strength. I myself was platuead at 2pl8 for months, switched to close grip and destroyed my plateau.

Wider grip is really only meant for demonstration of strength such as at a powerlifting meet.

For longevity and overall strength, you should do CGBP.

>>40845660
Can you give me a source or evidence to back up your claims?

>>40845627
>>40845658

Yeah, try lifting above 2.5pl8 with slow reps. It doesn't happen. And it will fuck up your recovery. If you wanna grind, be my guest, but don't be doing it all the time it will just set you back.

Look at powerlifters in meets, the weight flies up fast. This is why speed work is so important.

If you know the next rep won't go up fairly easily, rack the weight and do another set. This is incredibly better for progression than "pushing yourself" and setting yourself back.

>Grinding reps especially with heavy weights

This is something you gotta be careful about and not overdo, rather than "should never do"

>>40845702
I would like a source on that aswell.

>>40845488
> Dumbell shoulder pressing in line with your head and ears

This just means I should push my arms back, like if a bar connected the dumbbells it would go behind my head?

> Dumbell shoulder pressing on a 90 degree angle
I don't understand this one. Should I stop before I get to 90 degrees? Is this referring to degrees of your upper arm to lower arm?

>>40845660

I did exclusively close grip for almost 2 years, and while my close grip strength increased, my wide grip strength stayed the same. I now train both.

>>40845774
> This just means I should push my arms back, like if a bar connected the dumbbells it would go behind my head?

No. That would be even worse. When you're pressing you always want to be pressing in the "frontal plane" of your body. If you go in your gym you will usually see people pressing in the "middle plane" - when they bring the dumbells down into the bottom position, the dumbells will be in direct allignment with the person's head and ears and their arms are flared out. This is super unnatural and will destroy your shoulder joints as the years go on. Tuck your elbows and consider even using a hammer grip.

Think about when you do a standing OHP, the barbell comes down in front of your body, to your upper chest. If you tried to emulate the bad dumbell press form with a barbell, it would hit you on the top of your head. I will post a link for you in a minute further explaining this.

> I don't understand this one. Should I stop before I get to 90 degrees? Is this referring to degrees of your upper arm to lower arm?

This is referring to the bench/seat angle. Don't use those 90 degree "chairs" that are in your gym. Grab an adjustable bench and set it to the highest angle available on it. Most adjustable benches don't go up to 90 degrees , but 70 or 80. This little difference makes a tremendous difference in the positioniong of your shoulder joint and puts it in a more stable position.

>>40845945
>>40845774

Sorry lol. I overcomplicated that explanation of the first one. If a barbell connected the dumbells, it should be infront of your head.

>deadlifting

>>40845945
>Think about when you do a standing OHP, the barbell comes down in front of your body, to your upper chest.

This makes sense

>Don't use those 90 degree "chairs" that are in your gym.

I had been using these and stopped because they felt super awkward. Good to know the correct alternative.

>>40845488
noob here, are dips and box squats really that bad? athlean x says they are fine but ron williams says they are bad.

https://www.youtube.com/watch?v=IiX_WVoKrQ8

https://www.youtube.com/watch?v=iMwJcmkD1i0&t=194s

>>40845488
> "Pouring the water jug out" on lateral raises
> Dumbell shoulder pressing on a 90 degree angle
> Dumbell shoulder pressing in line with your head and ears

i agree with this, cant believe how many people do and then "reee my shoulders hurt reee".

but
>suicide grip
you are retarded if you think that fkn barbell is going to fall down and crush your ribcage

>>40846011
Some anon made a post on /fit/ a few months ago talking about someone someone at their gym who used suicide grip to bench press. The bench slipped out of his hands and broke his neck I think? The dude died.

>>40846074
Holy fuck. That would've been insane to witness

>>40845734

The only reason a majority of lifts fly up in powerlifting meets is because your first two attempts are lifts that you should be able to reasonably make with your third attempt being maximal effort/PR attempt. And 275lbs ain't shit in any lift.

>>40845612
Imagine a barbell connects the dumbells

>>40846108
I was referring to repping weights. But yeah I agree with you. Tthe point should be "don't grind reps often"

>>40846074
Fuck. Wasn't me but relevant story.

>At the gym.
>one of these regulars is benching.
>Guy is kind of a faggot. TITLEMAX sleeveless hoodie. Beats headphones. You know the type.
>Asks me for a spot on 225 bench.
>Say sure.

This fucking faggot put his hands so widea he was milimeters from the rack hooks. Like even if he made the lift he''s gunna slice his hand open when he tries to rack it.

Low and behold this guy goes suicide grip. He gets it halfway up before it rolls off and lands in his gut. I kinda help roll it off but it was so far down his body it was impossible to lift.

Him, a personal trainer (LA fitness so Fuck off you dyel fuckface) and maybe his girlfriend?

>"dude if you can't hand let spotting the weight dont say you can man wtf"

>>40846011
Rib cage would be lucky. Neck is much more likely because of the bar trajectory.

>>40846190
The guy was probably standing dick in hand while watching the clock, unable to react fast enough when shit went down.

A proper squat down over-under hand grip spotter would have good chance at saving this sitaution.

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>tfw hit snap city deadlifting the last week
>deadlifting 152.5kg
>i did it for 5 reps the week before no problem
>go to do it for 5
>get one rep
>feels hard as fuck
>back feels stiff
>ohshit.jpg
>back feels strained as fuck
>cant even bend over to de-load the bar
>be britbong
>call up doctor a few days later for appointment at 8am
>they're already fully booked and can only give me a telephone appointment
>tell doctor on phone that im worried its a slipped disc
>he asks if ive had shooting pains in my legs
>i say not really but i have weakness there
>he says its nothing to worry about then and to just keep moving and take paracetamol
>im not even physically there so he cant even get me to do ROM tests to see how fucked up i am
>i cant even fucking bend over to tie my shoelace
>cant lift anything over 5 kg without substantial pain
>have a manual labour job where i cant even perform 10% of my tasks now
>doctor said hes not going to even give me a sick note unless i pay him
>cant squat/deadlift/row
>cant do most of my workout and am restricted to very light cardio/machines

Im moving fucking doctors this week. The doctor really just didnt seem to give a fuck. Jesus our NHS system is terrible

>>40845488
You can "pour out the water" on lateral if you retract shoulder blades and lean forward.

>>40845488
>Dumbell shoulder pressing on a 90 degree angle
>Dumbell shoulder pressing in line with your head and ears

I do these

why shouldn't I?

>>40846767
ok nvm
>>40845945

>>40845774
>>40845988
>>40846767
>>40846822
https://www.youtube.com/watch?v=Rx0AN2qQs7Q

rotating in the upper half is even better:
https://youtu.be/UUBd9X7aHSI?t=34s

>>40846006
it all translates to watch your form.
some people mostly go to snap city from DL and squats but it's mostly due to bad form.
you can stop them sure to avoid possible injury but really it's just about watching your form.

The PTs at my gym advise people to "deload" the spine when deadlifting by hyperextending hard. The only thing that keeps people from snapping their shit up is that they all lift sub 3pl8.

>>40847005
ty anon

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>>40845702

>>40846394
Usain Bolt can't react fast enough to catch a dropped bar. Suicide grip is for fucking retards.

>>40846558
fuck your doctor bro, deserves a tire slashing

>>40847163
The "spotter" on the left triggers me everytime
Like,you're supposed to spot the guy so he doesn't kill himself,you got an important role in the lift but NO,better stand two feet away from the bar,arms at my sides while dozing off

>pouring he water out lat raises

Then how the fuck are you supposed to do it, huh?

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>>40846558
>NHS
>paying your doctor
>mfw

>>40847508

This kind of response bewilders me. Like you simply can't comprehend that you don't have to point your thumbs down when doing it, and you need to get aggressive when someone points this out. All doing this does is basically forces impingement.

>>40847508
Do you not realize you can hit your middle delts with your hand in any position as long as you're lifting your arms up to the side/somewhere?

What is pinkies on the ring called in terms of bench grip? Normal?

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>>40845488
>using the leg press

>>40846558
>unless I pay him
lmao dude at least try to make your story believable

>>40845505
>these are the idiots posting on /fit/

>>40845734
>Yeah, try lifting above 2.5pl8 with slow reps. It doesn't happen
So that's why I don't have sets of 4pl8 deadlifts with controlled negatives in my weekly routine

Oh, wait, I do have fucking silent deadlifts with 4pl8 on every wendesday.
They're called silent, because the only sound the plates make is the clink of the bar hitting the plates, when I let go on the last rep.

You're a fucking weakling and a pussy that'll stay a weakling untill his 30s, and then stop lifting.

>>40847834
FUCK YOU

>>40845488
>> Dumbell shoulder pressing in line with your head and ears
w-why

>>40846558
H-How could that happen? Were you properly warmed up?

>>40847844
You have to pay for doctor's notes. That's normal stuff. The doctor sounds like a sack of shit but that part sounds normal.

A caring doctor will slide you some notes though

>>40847163
>RIP ribcage.webm
more like RIP everything else, the poor cunt died

>>40847993
What was his name? Link to the story?

>>40847802
>>40847651
>your thumb causes impingement

These are the yards giving you fitness advice.

>>40847651
>>40847802
If you're not doing neutral grip lateral raises, you have a double digit IQ

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>>40848232
The internal rotation in your shoulder from pointing your thumb down does

>>40848340
See>>40848324

>>40846558
>unless I pay him
Don't pay him, and don't pay any other fucking NHS cunt GP. Just go to a physiotherapist.

>>40845488
>grinding out reps with heavy weight

Gains goblin

>>40848348
I already saw it, but you clearly didn't see what you were replying to and you can still get a little impingement with neutral grip if your shoulders are shit like mine, so turning it out a little during the movement is better

>>40848389
Then do cable lat raises. IMO it puts less stress on the shoulders because it's more controlled, and it seems to work them better

>>40845488
1x biacromial width is far too close for benching, 1.5 is safe and effective

>>40847811
That's my normal grip. Grip width is determined by your anthropomorphy.

>>40847508
Bend at 45 degrees and raise your arms with your thumbs either neutral or your thumbs slightly up. I actually find I can feel my side delts better with this than that pouring the water shit.

I Bulged a disc due to uneven pelvis not know that and when I squatted It hurt my my got a Mri last month it's a minimally Bulged disc. But I'm still in pain what do I doo

>>40848232
If you're rotating your hand you're rotating your whole arm you fuckin idiot lmao

>>40847886
Ok, where did I even say that negatives are bad? I'm saying that grinding weights to get them up all the time is bad and how important speed work is.

Negatives however are another whole topic we could get into. People still believe they build more muscle somehow which is laughable. Your muscles don't suddenly decide to grow bigger due to doing a slow negative rep. That feeling in your muscle when you do a negative isn't the muscle being broken down better. It's tissue inflammation.

We already know that the only thing that constitutes muscle growth is the amount of volume done over time. Rep range doesn't matter. You can do sets of normal reps or slow negatives, it literally makes no difference, as long as the volume requirement is met.

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>>40847834
WHY DID I WATCH THIS

I KNEW BUT I STILL CLICKED D:

>>40848389
>>40848414
Or introduce a small forward lean, I did that and I now have literally zero pain whereas before with neutral grip it felt like my scapula was grinding

>>40848833
Yep. 45 angle lean with thumbs slightly up is the most optimal way

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>mfw reverse grip bench press
All kinds of upper pec and lower pec gains.Try it if you're not a pussy

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>>40845488

So these two Chinese national bros were using the squat rack to do their deadlifts yeah? (Reeeee)

Well, I had one more exercise, seated good mornings, and just wanted shit to be over with so I can eat.

Figure I'll just clean and press, then load onto my back, whatcouldgowrong?

Seriously don't ever do this, even with a low amount of weight, it's easily in the top 3 stupidest things I've ever done in a gym.

Never end up with a barbell on your back and nowhere to put it but over your neck or down your spine.

Luckily I was able to press it back and deload without too much problem, but holy shit, with more weight I could have been paralyzed with one mistake.

Know when to call it a day, stay safe bros, we're all gonna make it.

>>40846558
You probably pulled your muscles/tendons. If it is the tendons you are in for a looong recovery, think months. Ice, after the initial pain goes away hyperextensions with GOOD FORM and stretch with baby steps.

>>40845488
Barbell flys will take you to snapcity real quick

>>40845702
Quickest way to wreck your shoulders is close grip, switched to shoulder width and saved my shit. Don't listen to this retard.

>>40848232

Okay, either you point your thumbs down without your shoulders rotating and you fuck your wrists/elbows, or you do rotate and fuck your shoulders. Either ways it's a dumb thing to do that doesn't even hit the muscle harder.

>>40849780
Shoulder width IS close grip you flaming retard. Why the fuck would anyone go closer than shoulder width? Doesn't make any sense.

>>40850005
Shut the fuck up you stupid nerd

>>40850028
Lol You're a retard.

>>40850054
LOL get some friends fagboy

>>40845488
i do grinder reps when I'm trying to fix my form

is this bad?

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>>40847163
>that fucking spotter not doing shit

Honestly though, I really don't get why benches don't just use safety pins. Especially during meets where everyone arches like a motherfucker to limit their ROM, so pins wouldn't even impede anything.

>>40845488
>> "Pouring the water jug out" on lateral raises
I do this, how fucked am I? I have slight pain sometimes in my left shoulder but its ok if I warm up properly.

>>40847163
>>40847993
>>40848108
O shit, it's true, google Igor Golushkin

>>40850188

this, desu. you dont even need the full power cage. just 1 end of it and adjustable height flat bars that stick out parallel to the bench. so simple and would add so much safety.

>>40850190

check athleanx video on the lateral raise. basically, keep the elbows down below the wrists, dont rotate the shoulder back, but neutral or a little forwards, and lean the torso forwards to achieve the same effect on the medial delt that pouring the jug does.

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>>40850270
ok thanks. How about turning your hand inwards while doing frontal raises, is that bad?

>>40847834
watched this vid so many times. Still amazed at how fucking stupid that is.

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I'd like to see OP. Arnold's grip seems to work

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help out a a fellow skele-dyel
I can tell I lean too much forward, but I might still be missing something

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>>40850830
and my shit diddly

>>40850856
>>40850830
brace ever at all

>>40849366
reverse is easier on the shoulders than normal tho..??

>>40850913
thanks senpai

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Can I get a form check?

>>40850999
I dont even understand why the hyper extension

>>40850830
Try to keep your motion more controlled and smooth
Slow your descent

I've heard also that low bars are bad for beginners

>>40850856
That looks good
Maybe thrust your hips forward more at the peak. Squeeze the glutes as your'e coming up.

>>40845660
>platuead [sic] at 2pl8 for months
None of this is true.

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>>40849626

>turning your head during ohp

Do not fucking do this ever

>>40850830
You aren't leaning forward too much. Keep your balance over mid foot and let yourself lean as far forward as necessary. There isn't really such a thing as leaning to far forward during the descent, only hips shooting up during the descent.

>>40847834
>load up every plate in the fucking gym even though you can't lift it
>force your legs to lift it by using your arms
>LOCK OUT

He deserved this desu.

>>40851197
I do this
It's so hard to stop

>>40851229
>>40851035
>>40851025
thanks
btw, why no low bar for beginners? It only hurt the first 3-4 workouts

>>40847163
Blood on red shirt's hands, hope the anon who thinks suicide grip is a meme watches this shit.
The euro pl championships a couple weeks ago had great spotters.

>>40850830
don't go so far below parallel on lowbar.

>>40851301
I can't say with any real authority, but low bar promotes having your ass rise too fast, thus putting the load on your lower back. If you're inexperienced, that can be a ticket to snap city.

>>40851323
He didn't suicide grip the bar snapped his thumbs and rolled out

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>>40851286
>grinding out heavy final rep
>struggling with left side lock out
>check plates (shitty collars)
>awful sudden tug in the back of my neck
>bail
>cant move my head

Feels bad man

>>40851341
Lowbar emphasizes the posterior chain in comparison to lowbar but it's not anymore dangerous when done correctly. Don't go atg and stay as upright as you can and your lower back will be fine.

>>40851379
>Lowbar emphasizes the posterior chain in comparison to lowbar

>>40845945
>When you're pressing you always want to be pressing in the "frontal plane" of your body

>He doesn't behind-the-neck-press

>>40850856
arch your back - your lower back is way too rounded

>>40847811
normal for gym bros like us, its a good trade off between distance and muscle gains.

obvs the most powerful would be do have like ring fingers on groove but thats for serious powerlifters who want to bench massive weight

>>40851379
>Lowbar emphasizes the posterior chain in comparison to lowbar

But highbar puts more stress on the spinal erectors?

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>>40850999
mien gott

>>40851626
>>40851693
Highbar for the second one my bad lol

The moment arm created when doing low bar causes a larger torque on the lower back forcing you to fire them harder to prevent having to goodmorning the weight up.

>Highbar put more stress on the erectors
Not in my personal experience but even if it does that's only one part of the posterior chain m8

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>>40852003
pic related

>>40848822
bro you should trip so we can just filter you

>>40850856
your hips arent low enough and your shoulders are over the bar

>>40852117
What do you disagree with in that post?

>>40850999

This shit fucking jumpscared me. He looked like he was gonna do fine for a split second, and then it all just goes to hell so quickly.

>>40852117
>>40852251
You said nothing wrong, anyone who thinks you said did hasn't studied anything outside of /fit/ (i.e. other than some very basic principles they don't know fuck all).

It's ok tho they will never be truly strong or big until they actually go out and learn some shit.

>>40845488
Punching metallic doors full force.

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>>40845488
not sipping

>>40845488
>suicide grip on flat bench

Found the faggot

>>40845488
>"Pouring the water jug out" on lateral raises
> Dumbell shoulder pressing on a 90 degree angle
> Dumbell shoulder pressing in line with your head and ears

wtf are these?

>>40847834
very nice

>>40854613
It's explained above, to summarize

>"Pouring the water jug out" on lateral raises
Doing them with your thumbs pointing down will destroy your shoulders

> Dumbell shoulder pressing on a 90 degree angle
Don't use the 90 degree chairs. We an adjustable bench

> Dumbell shoulder pressing in line with your head and ears
Imagine the dumbells are connected with a barbell. If this imaginary barbell bumps the top of your head when you bring the dum bells down you are doing the movement wrong

I'm on week six of snap city.

I was just starting to get into lifting after a moderately sedentary lifestyle. I went from squatting the bar to 180lb. Nothing impressive I know but it was only a month or so in.

Then on a 150lb warmup... tightness in the back. Okay weird. I try to keep on but can't so stop for the day. I come back to it 5 days later after a work trip and things hurt a bit after I do my warmup so I abort. Somebody tells me I probably have too weak of a core making my back work too much so I should do crunches. I do 20 crunches. My back is now on fire. Sciatic pain like fuck

Doctor tells me don't worry about it. I'm now 6 weeks after the squat it happened and I haven't lifted since the crunches. My sciatic pain is now more or less gone but my left back muscle is MEGASPASM and my right hip muscle is tender as hell. I'm not really sure what to do honestly. Guess I'll go to a physical therapist and see what they think but snap city really is a terrible place.

Mixed grip deadlifts

>>40845488

>designs a post to warn newbies against dangers
>uses jargon that newbies won't understand

Well memed my friend.

>>40845488
>Dumbell shoulder pressing in line with your head and ears

Why is this bad? It's exactly what you'd do with a barbell if it were physically possible. It removes the moment arm.

>>40845488
>> "Pouring the water jug out" on lateral raises
What's pouring the jug on lateral raises?

>>40845541
not close grip, but not so wide as many people does

>>40850999
>mayor of snap city

kek

>>40845488
>Death grip when you jerk

>>40845488

> Grinding reps especially with heavy weights

You mean hitting a PR?

>>40847228
Usain Bolt doesn't have great reactions for a sprinter. He tried working on it and ended up getting DQed in 2011 for a false start. Probably the best reaction time for a sprinter is Richard Kilty of UK.

>>40856063
Rotating your shoulders internally making your thumbs point down at the top of the raise. Don't do it.

>>40847834
>more weight than he can handle at full ROM
>quarter repping with hand support
>locking out with feet placed at the very bottom of the pad, below the center of force

This isn't a leg press problem. It's a brain problem.

>>40856363
Ah. I need did that. I was told to lean forward slight when doing lateral raises and keep my thumbs up

>>40845660
Why would I listn to someone that plateaued on fucking 2 pl8 for MONTHS, never doing proper research on how to get past it?

>>40856458
>locking out on the leg press
Why do so many people do this?

>>40856458
how do I brain press then?

>>40846108
> below 3 plates DL is respectable

Maybe for normies.

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>>40845488
Are you retarded? The wider you hold the bar the less travel the bar has IE the easier it will be to progress when you get the movement down.

For plebs doing bench just train bench so that your forearms are vertical to the ground on the bottom of the movement. same with OHP. :)

>Pouring the water jug out on lateral raises
This is actually true, some people go way 2 heavy and this makes their shoulders hurt alot more = MUH GAINS

>>40846011
If you can keep the barbell in your hands with a suicide grip, you're holding the bar wrong. The bar should rest on your hands where the thumb meets the palm, and not on the palm itself. Otherwise write a dear John letter to your wrists

>>40846618
How's your wrists doin

>>40847508
The inner ends of the dumbell should always be higher than the outer ends

>>40856853
Perfectly fine bitch

>>40850856
pull the slack out of the bar, engage your lats and brace your core or you're going to fuck up for lumbar spine for the rest of your life

>>40857843
People still fuck their backs up, even after doing all of this.

>>40858000
might as well commit suicide then, people die even though they take all the precautions we know about.

>>40858000
why the fuck is everyone fixed on not doing deadlifts and squats

>>40858366
I swapped out my deadlifts for rack pulls, still make back gains and just gotta be sure to hit legs extra hard

Best decision I've made, I fucking hate deadlifting

>>40850606
fuaaaaark

>>40858366
they are hard to do properly and make stupid people feel bad about themselves

>> gripping wider than your biacromial width on flat bench

Just no. KYS

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>>40851369
Did you died?

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>>40858631
>they are hard to do properly and make stupid people feel bad about themselves

Well said