Post by Dennis on Jun 12, 2004 8:08:09 GMT -5
Touch set:
1. start with bar in locked out position. try and tear bar apart, rotate wrists outward, this will force elbows in.
2. Start to bring the bar down your groove, the bar will travel in a curve towards your upper abs. Now, the big mistake guys make is that they continue the curve all the way down to the belly and two things will happen, either they dump the bar or the bar just sits on the belly.
3. Once the bar is about 3 inches above your upper abs, stop the curve and pull the bar straight down, touch, pause and give it a push, spotter's take!
When I say upper abs, I'm talking just below the sternum, not just above your belly button!
Benching now a days is all technique!
Keep in mind, touch sets are for lifter's who are wearing JA tight bench shirts. If you can touch with sub-max weight, no need for touch sets. Getting your shirt altered properly will most likely mean that it will now take far more weight than your current max to touch. This is when you need to incorporate touch sets in order to develop the strength and confidence to handle weight that you've never handled before.
Touch sets are not negatives, similiar but not the same. You are bringing the weight down as if you were maxing, not fighting the weight down like a negative, big difference!
1. start with bar in locked out position. try and tear bar apart, rotate wrists outward, this will force elbows in.
2. Start to bring the bar down your groove, the bar will travel in a curve towards your upper abs. Now, the big mistake guys make is that they continue the curve all the way down to the belly and two things will happen, either they dump the bar or the bar just sits on the belly.
3. Once the bar is about 3 inches above your upper abs, stop the curve and pull the bar straight down, touch, pause and give it a push, spotter's take!
When I say upper abs, I'm talking just below the sternum, not just above your belly button!
Benching now a days is all technique!
Keep in mind, touch sets are for lifter's who are wearing JA tight bench shirts. If you can touch with sub-max weight, no need for touch sets. Getting your shirt altered properly will most likely mean that it will now take far more weight than your current max to touch. This is when you need to incorporate touch sets in order to develop the strength and confidence to handle weight that you've never handled before.
Touch sets are not negatives, similiar but not the same. You are bringing the weight down as if you were maxing, not fighting the weight down like a negative, big difference!