Greetings Bears! This week I want to talk to you about two of my favorite exercises in the gym: Bench Presses and Bent-Over Rows. It probably comes as no surprise that the Bench Press would be one of my favorites. Who, among men who lift weights, doesn't love the Bench Press? I believe weightlifting Bears especially love the Bench Press to build up our pecs. Let's face it: We're big boys and a big, powerful set of bulging, manly pecs is a true testament to our bearishness. And I love that hard pump I get in my chest after a hard chest workout, even more so the next day. This is a conceit, but I have advanced far enough in my chest development that I am just now becoming able to flex my pecs in a relaxed state and make them bounce. I've always wanted that!!
For my chest workout, I alternate between flat and decline bench work each time I work chest. I always start with bench presses. I perform two warm-up sets of eight reps with just the bar, with some neck and chest stretching between them. With my starting weight, I perform 8 reps. Then I increase the weight and perform 6 reps...I follow this pattern through 4 reps and then 2 reps. After the two rep set, I increase the weight to a weight I have never lifted before and focus on performing one perfectly executed rep. I do this for two reasons: One, I want to make sure I grow with every workout. And two, It helps me determine my starting weight for the next chest workout. After I complete the bench presses, I move to dumbbell presses. For the dumbbell presses, my routine is a little different. I start with the heaviest weight I can lift for 20 times, then drop 5 pounds and perform 20 more presses...I follow this pattern until I get to the 10-lb dumbbells, which are my last set. To finish off my chest routine, I perform one set of dumbbell flyes with a moderate weight. This is just the exclamation point of my workout...one final polishing and rounding set.
Along my journey, I've discovered that working my back in conjunction with my chest makes for a powerful combination. For my back, I enjoy performing Bent-Over Rows. The pulling motion is a great contrast to the pushing motion performed during my chest workout. A great, hard lat workout combined with a hard chest workout gives my upper torso an incredible hardness and tightness that I feel for days after my workout. And it doesn't look bad in a tight t-shirt either!
For my lat workout, I stand on a block that rises about six inches off the floor. I bend at the waist and grab the bar with an overhand grip and keeping my back parallel with the floor, pull the bar up hard and fast until it touches my chest. I slowly lower it to the block, letting my lats get a good stretch. I perform this warm-up maneuver for 8 reps with just the bar. Then, I engage in some back stretches before performing another warm-up set. As of today, I am doing my Bent-Over Rows with a wheel on each end of the bar (that's one 45-lb plate on each end.). I perform 3 sets of 8 reps with the 45 lb plates. I pull the weight up hard and fast with each rep and lower it slowly to get that good stretch in my lats.
The Bent-Over Row has been a great exercise for me. It has become a staple in my workout routine as a strong, well-developed set of lats contribute both to a V-shaped torso and help give the illusion of a smaller waist. And speaking of smaller waist, I am proud to report that I purchased my first pair of waist size 34 jeans today. I haven't worn size 34 jeans since....well, I honestly can't remember when. It's a small victory, yes, but I relish it considering that a mere 6 months ago, I could barely squeeze into size 38 jeans. It's said that a positive attitude is 90% of everything. Today's purchase made me feel very positive and only encourages me to push myself harder.
And isn't fitness really about both looking good and feeling good? Finally, a cycle that isn't vicious, but affirming: the better you look, the better you feel; the better you feel, the better you look.
Until next time,
Hugs (and licks if you want 'em)
