Bench and row strength

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badmongo		Bench and row strength	07-08-2013 @ 10:15
has experience of quad imbalance Member 3676, 427 posts	Having neglected my upper back partly due to injury this year I've developed an imbalance in strength. This had me wandering what ratio of strength bench:row should be? Obviously the type if row would make a difference but 1:1 seems to be what is often said I generally do pendlay rows which use a lighter weight than say Yates rows. Currently my pendlay:bench would be about 2:3 at best as my back is currently weaker and I'm a strong bencher. I'm looking to balance this out though as I'm told it should help with my shoulder problem What kind of ratio should I be aiming for pendlay:bench?

Fazc		...	07-08-2013 @ 10:30
Sports an extremely muscular arse. Member 38, 6253 posts	Post Edited: 07.08.2013 @ 10:32 AM by Fazc I never really understood why people say 1:1. We're not machines, the muscles responsible for pushing are different from those responsible for pulling. The exercises are different, the form is different. I'd say enough that your shoulders are healthy, is enough. If your shoulders are imbalanced from lack of pulling, just keep pulling till they're better.

DeanW92		...	07-08-2013 @ 10:33
Member 4496, 1446 posts SQ 240, BP 200, DL 300 740.0 kgs @ 112kgs UnEq	Jst making your back bigger would help, as this would pull your shoulder blades back. There isnt really a ratio as far as bb row to bench strength, spoto the raw bench record holder wont be able to do a bb row with 330kg or whatever his bench record is.

bryce		...	07-08-2013 @ 10:39
Juice loose aboot this hoose Member 1401, 3962 posts SQ 160, BP 107.5, DL 210 477.5 kgs @ 88kgs UnEq	Who cares about shoulder health? Chicks dig cobra-lats

General_ill		...	07-08-2013 @ 10:58
3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310 745.0 kgs @ 89kgs UnEq	bryce said:Who cares about shoulder health? Chicks dig cobra-lats And you know this how ?

VanillaGorilla		...	07-08-2013 @ 11:08
the UK's leading expert in bio mechanics Member 1973, 7379 posts	In order to promote good antagonist health I would suggest that you should be able to pull as much as you press, if not more due to the larger muscle mass involved (looking at cross sectional area and mass/number), HOWEVER lower back and posterior chain stability will usually be the limiting factor for rows. My best numbers were: Bench 1655, 1802 Pendlay row 1805 Barbell row 2005 I think these numbers are not far off the mark as far as balance goes.

JC		...	07-08-2013 @ 11:32
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	VanillaGorilla said:In order to promote good antagonist health I would suggest that you should be able to pull as much as you press, if not more due to the larger muscle mass involved (looking at cross sectional area and mass/number), HOWEVER lower back and posterior chain stability will usually be the limiting factor for rows. My best numbers were: Bench 1655, 1802 Pendlay row 1805 Barbell row 2005 I think these numbers are not far off the mark as far as balance goes. You can BB row 200KG for 5 with good form!? I couldnt do ANYWHERE near that


VanillaGorilla		...	07-08-2013 @ 11:35
the UK's leading expert in bio mechanics Member 1973, 7379 posts	JC said: You can BB row 200KG for 5 with good form!? I couldnt do ANYWHERE near that The first 3 were with good form

VanillaGorilla		...	07-08-2013 @ 11:38
the UK's leading expert in bio mechanics Member 1973, 7379 posts	Here's 180kg with reasonable form. I miss being strong

DomRedshaw		...	07-08-2013 @ 11:50
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255 627.0 kgs @ 88kgs UnEq	wow. my rows are s**t compared to my bench. i think my best rows with good form is 100x5 i have noticed my shoulders tend to internally rotate naturally and im trying to re-balance them out. i get shoulder pain on n off n think this could be 1 of the reasons.

Cuddles		...	07-08-2013 @ 11:56
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	A wise man once told me to do twice as much pulling as pressing to (a) keep your shoulders healthy and (b) because heavy lat work can help deadlift lockout and (c) big lats are f**king cool. I've no idea if he actually was wise.

VanillaGorilla		...	07-08-2013 @ 12:01
the UK's leading expert in bio mechanics Member 1973, 7379 posts	He was very wise!

badmongo		...	07-08-2013 @ 12:30
has experience of quad imbalance Member 3676, 427 posts	The idea of pendlay rowing what I bench seems impossible at the moment. At best I can pendlay row 100kg x5 where as I have benched 160kg x5! Need to gain strength on my back am I best sticking with pendlays or for this?

milsy		...	07-08-2013 @ 12:43
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335 902.5 kgs @ 125kgs UnEq	I often think my strength would Improve a fair bit if I increased my pulling strength Bench 180 x 2 Pendulum row 100x5 Bent over row 120x5 And still can't do more than 2 pull ups Question is which lift would it have the most carry over on

drew		...	07-08-2013 @ 12:48
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	ARGH MY BACK IS TOO STRONG Said no one. Ever if my back was twice as strong as my front I wouldn't be unhappy

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