I've been trying to switch up my lifting routine by doing different exercises with different equipment.
In the last couple weeks on "chest" days, I've been lifting a barbell with one ten pound weight on each side. I do three sets of 10.
Any-who, I find that as I'm coming to the top of the rep, my dominant arm overcompensates for the weaker one. Any way I can stop this from happening in order to ensure that both arms are receiving an equal workout?
Should I position my hands differently, distribute the weight differently, etc.?
Thanks!
2007-10-25 06:35:56 · 4 answers · asked by YSIC 7 in Health ➔ Diet & Fitness
The key is to make sure that, firstly, your arms are evenly spaced apart. Not having your arms evenly spaced will result in one arm's overcompensation and one arm's undercompensation.
Secondly, try leading a bit with your weaker arm. That will train the weaker arm to "engage" and thus lead the rep. The dominant arm will follow and catch-up, resulting in a clean press.
Finally, make sure the weight isn't too much at first. If you find that you still struggle with the weight you have, lower it a bit and try that. Also, individually exercise the weaker arm with solitary dumbells. That will help in the strengthening factor.
I have a feeling that you'll be pressing more weight in no time. ^lol^ ;-)
2007-10-25 07:12:09 · answer #1 · answered by Dr. Semi-Evil 6 · 2⤊ 0⤋
1. lessen the weight until the non-dominant arm can press it without assistance from the dominant arm
2. build up the equity between your sides by doing calisthenics (pushups, etc.)
3. do single dumb-bell presses with your non-dominant arm, to build up strength
4. (KEY) in your daily routine, start using your non-dominant arm more - such as, opening doors with your non-dominant arm, lifting objects with yhour non-dominant arm, lifting objects that weigh enough to use both arms equally, etc.
5. Adjusting the position of your hands is a good idea anyway, just to vary your routine - use close-grip, wide-grip, etc. every now and then.
2007-10-25 14:46:42 · answer #2 · answered by stay_fan2 4 · 1⤊ 0⤋
Well up to that point they are receiving the same workout...don't max them out until they both reach that level...I've found the more you use the least dominant arm the better...learn to use it, then the muscle control kinda follows, don't know if that makes sense.
2007-10-25 13:45:23 · answer #3 · answered by caminolargo76 5 · 1⤊ 1⤋
Keep your hands centered ot you will have problems. I have the same thing happen to me. I just press out both arms at the top.
2007-10-25 13:59:31 · answer #4 · answered by xox_bass_player_xox 6 · 0⤊ 2⤋