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  1. #1
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
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    Lightbulb TGU and MP press - CHEST OUT

    I have shifted my focus to address my lack of mobility. Still waiting for my SJ and FS books and dvd which I know will be of great help. BUT in the mean time I have began again with light TGUs because my right glute and hamstring is still tight from a recent bout with a pinched nerve. I really want to make my TGU movement text book perfect! The high hip bridge is now much more difficult than in the past. My hips and shoulders need a redo.

    anyway ---

    Recently it occured to me that when I was performing TGUs - that as I reset at each step of the move I made sure that in addition to everything else that is necessary for good movement - I had my chest pushed forward and out at each phase. During the drill a thought crossed my mind that perhaps I was not pushing my chest out as mindfully and delibertely when I perform a Military Press - I did not in the past make the connection btwn the TGU and the MP on this fine point. Perhaps just a minor point but I know that this is one more little thing that if not practiced can mean the difference when the weights get heavy. The chest out (Jersey Shore Style) reinforces t-spine and shoulder mobility and good movement for any OH pressing. The opposite of which is head down, chest concave, and pressing arm not verticle - which is bad as we all know.

    The reason I speak of this is because some may argue that learning TGUs are not necessary in order to press to their full potential. The TGU has a lot of finer points that when applied to OH pressing will improve the OH press. Many experts know all this - but for me it was a revelation..Dennis

  2. #2
    Rich in Nor Cal is offline Senior Member
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    Aug 2010
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    I believe that's what Dan John meant by the "Muscle Beach chest position" in this article http://danjohn.net/beginners/ . I might be wrong, but that's how I interpreted it (although for pulls, of course)--to be the proper way to protect the spine.

  3. #3
    AndrewR is offline Senior Member
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    Jan 2009
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    Melbourne, Australia
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    Dennis, if you want to really reinforce that posture try doing little T spine waves in each position - at elbow and tall sitting work the best - and you'll "settle" in the right position after a few. What most do is look for a comfortable position in each but the reality is that neither of those positions are that comfortable for many. Sitting correctly, for me, is quite difficult as I've torn my right hamstring off the bone previously and had a left shoulder reco. So left arm up, right leg straight is hard for me. But time spent working on my stuff there makes pressing much better, as you've found.

  4. #4
    ad5ly is offline Senior Member
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    AndrewR, sounds like a good idea. I will try that one out. I find that in doing TGUs my level of body awareness and concentration is a bit higher than when I do MPs. I suppose that is because I do TGUs on the slow side with pauses for resets at all stages - and can stay tight. With MPs I sometimes leak strength when I don't connect all the dots and then forget to push the chest outward. Something to work on I guess..Dennis

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