Weight Trainers United

Re: Monday Bench Time to learn the shirt

Posted By: Tom Lewis
Date: Monday, 13 January 2003, at 5:18 p.m.

In Response To: Monday Bench Time to learn the shirt (Dennis)

Removing a board each time is a good idea, but don't get too hung up on touching the chest(1st ab) at first. Here is the scoop - it's gonna take A LOT of weight to touch if you are using the same groove as raw, or even a tight poly! Basically, take the bar down to around 2" below the pecs. By raising your head and looking at the bar, you'll get the bar 1 - 2" lower. Sooo put some serious weight on (get 2 or more good spotters) we're talking around 400 somewhere, go down till the weight stops, then raise the head to touch. You want to use a lot of lats to control the weight.With my Karin shirt pulled WAAAY tight, I took 2 tries to touch 540! You should feel the shirt lock in between the top of the tri's and rear delts. On the press up, initiate the press by slamming the head back, and pushing back the shoulders. That outta get you back to 2 - 3 board press vicinity. Lock the sucker out, and you are there! Have the spotters be aware that if you lose the weight towards your face you will have very little control. They need to hover close to the bar!! Post the progress, and let me know if you need any more help.

I bought a single denim Inzer. It is open backed and I have been trying it on to see what the fit is like.

I have been paying attention to all the denim shirt talk and what I have heard so far is it should be pulled low and belted down at the bottom. Big arch and touch 3 to 4" lower than you would in a poly shirt. I imagine I have missed a few things here.

My question how do you know when it is pulled far enough up on the arm and shoulders. How low should the neck line ride on your pecs or in relation to your collar bone?

Rodney

Pull it up 'till the sleeve clears the elbow, and the shoulder is in the shirt. Fold the shoulders (actually the outer ends of the neckline) in, to about the seam at the top of the shoulder.At this point, the neck/shoulder line should be straight across.As a starting point,pull the shirt about to the delineation of the upper and lower pec.The stress of the weight should be carried in a line across the chest, to the top of the tricep/rear deltoid insertion.As you lower the weight, keep the pull of the shirt on that rear delt/tri area.When you cannot lower the bar any more, raise the head (look at the bar)to lower another inch or so.Initiate the lift by lowering the head/rotating the shoulder girdle back down, and use lats, big time ,all the way to lockout! That's how I do it.