FOR PRIVATE CIRCULATION AMONG PUPILS. INCH’S ADVANCED COURSE.
The above photograph is the only one which has been published showing me with the bell at the shoulder in the act of pressing. In it I show how to take up a firm position with the feet, and it will be noticed that the right leg is straight contrary to the position generally assumed by the beginner attempting to learn the body press, and even by many a lifter who has had years of experience. In the photograph I show exactly where the elbow should be placed, and it does not require much imagination to gain a correct idea of how the body should fall in the downward direction.
I show that it should not fall directly sideways, as many think, but that it falls downwards in the direction of the left knee, which is slightly in advance of the right knee. It will also be seen that I am able, in this position, to fall a good way downwards without taking the elbow from of the hip, that I am able comfortably to watch the bar, and that my left hand and arm are ready to take up a firm position on the left knee. I rely on the photograph itself giving a more accurate idea of the position that I take up than any conjunction of words that I can arrange.
Now to describe the remainder of the lift. After having bent downwards as hinted above, it becomes necessary to allow the right elbow to shift a little more to the back, and to clear the side, or rather the “hip support” altogether. In the ordinary way, no doubt you will not need to be told, that at this juncture you generally go wrong. The trick, if such it may be called, is to forcibly swell out the muscle known as Latissimus Dorsi, which will in turn support the right upper arm. You press, of course, at this juncture, as hard as you can and continue to fall forwards.
Also at this point hold your right hand and arm well to the back or the weight will go down to the ground in front of you. Do not let it revolve, keep it all the time as shown in the photograph. Having got a straight arm with your left shoulder somewhere near your left knee, now comes the time at last to bend the right leg, which up to now has been straight. You do this just as you would if you were going to sit down, and you will find that this will not only bring your body straight beneath the weight, but it will enable you to lock your shoulder. Until your right shoulder is in the same position as it would be if you were stood erect supporting a heavy weight in one hand overhead, you cannot with safety attempt to rise. Therefore, find out what position the shoulder should be in by standing erect with a heavy bar-bell in one hand overhead.
Having reached the position described above, all that you have to do is to rise, which is done by sheer pressure of the legs. This position at first may not suit you, but as I have succeeded in raising 370 lbs. this way, I respectfully submit that it is well worth anyone’s time in giving same a trial.
One more point relating to the very commencement of the lift is that you must be certain to see that you have got the right centre of the bar before raising to the shoulder. You cannot afford to waste any time or strength in adjusting the bar-bell to the correct centre when it is once to the shoulder.
- Instructions re Advanced Exercises. Inch’s System, 19??.