how to finish with a negative

[goliath23]

i did my 1st dc style workout today i just had one problem when i was doing the chest , shoulders and tricep movements im suppose to end with a negative but how can i bring the weight back up when theres nothing left in the tank. is my spotter suppose to be able to row that weight or is there another way because i dont really see another way other than not finishing with a negative. i dont really trust some of the guys in my gym and there arent that many guys that could do it either.

[homonunculus]

i did my 1st dc style workout today i just had one problem when i was doing the chest , shoulders and tricep movements im suppose to end with a negative but how can i bring the weight back up when theres nothing left in the tank. is my spotter suppose to be able to row that weight or is there another way because i dont really see another way other than not finishing with a negative. i dont really trust some of the guys in my gym and there arent that many guys that could do it either.

If you're pressing in a smith machine, you and your partner can lift it back yourselves.

If you're pressing w/ a free bar, you can do it in a power rack, with the safeties set a the bottom of your ROM. Then, you and your partner can lift the wt. back to the start.

What exercises are you having trouble with?...

-R

[goliath23]

im having trouble with incline bar without a power rack and close grips but next time i will do the glose grips in the power rack but as for incline bar its just not possible to do it in the rack

[ProDH]

That's why you do the exercises in a Smith machine or a rack. So you avoid the most embarrassing "choke yourself out" syndrome. Nothing worse than having a bar resting on your neck or chest and lookin' around for assistance to get it off you. Some of this is just a necessity when attempting this style of program.

-DH

[James]

Yea I would suggest using the smythe machine for incline... just make sure you know which peg you have to rack it on cuz you can still choke yourself if your not careful. I did that on my first blast and it worked really well... this blast i'm doing DB presses and that's actually working out very well also... getting some good gains. Good luck bro... keep training and eating hard the DC way and your gonna make some of the best gains you've ever seen!

James

[Pr0nDog]

But if you work out alone and there is noone to spot you, what then?

[heavy hitter]

use a smythe machine and rack it at the bottom of the negative. then when you think you have the strenght, stand on the bench and kind of deadlift it back to the top

[jimpaul]

Or shrug the Smythe bar up as far as you can then get underneath it and squat it up. I find that easier than trying to fit in another bench in my situation, especially when you have a incline bench your working with.


good luck
jim

[Doggcrapp]

If I train by myself, Ill ask someone to put their shoulder on the other side of the smythe bar and lift it up with me and rack it if thats possible, if not Ill quickly take off enough plates on each side so i can squat it up myself quickly back up to the top and then ill quickly put the weights back on.....at that point i sit down on the bench and take 10 deep breathes instead of 15 and then go

[goliath23]

so what you guys are saying is that when i do incline bar with no smith i bentter find a strong guy to help me row it back up. and as for doing it on a smith machine that one is already 1 of the 3 exercices. i have chosen to do incline bar, incline dumbell , and smith machine incline press do to the fact that im bottom pec heavy so it looks like they hang down.

[goliath23]

i was pretty sure that doing incline builds the upper chest better than flat or decline.