smith machine for bench press reddit

THATS NOT HOW LIFE WORKS. Bench press form is more complex than it appears. On the smith machine, you can rerack the weights any time you want. You are not benching if you are using the smith machine. In fact, it is beneficial for performing a wide variety of exercises such as bench presses. The 10 Best Bench Press Alternatives . Still attempt to use free weights? I realized that I did not the stabilizer muscles (not to mention the technique) to lift more than 200 (a guess, as I did not have a spotter). On a smith machine if you get pinned before you can roll it onto the safety caches you really have no way out from under the bar. Using the Smith machine incorporates an unnatural movement of the bar. When the setup is complete, lay back down on the bench and stretch your hands to hold the bar so as to lift it. Anyways, onto your main question. I lift on my own and the main struggle with lifting on the bench is racking the bar. Most gyms I've worked at have had adjustable arms on the rack to rest the bar onto if you can't push it back up. Smith Machine Decline Bench Press: 4: 8: Use a slight angle. Your thought about stability is correct, the smith machine doesn't really train any stabilizers, like I said earlier, it follows a specific path, so you don't have to worry about keeping it steady. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Speaking of form, you should review some form videos online for bench just to make sure you didn't learn anything weird from the Smith Machine. Press question mark to learn the rest of the keyboard shortcuts. If your arms completely give in the middle of pressing the bar back up (just completely drop) it's usually a lack of muscular conditioning OR you're dealing with weight you have no business using. Do you not have safety hooks/arms? Smith machine hack squats are a nice addition to the big basics. Equipment needed: Smith machine, weight bench; Recommended gear: Wrist wraps, elbow sleeves, chalk; Exercise purpose: Increase explosiveness for sports and strength training; How to do Smith machine bench throws. The same applies to the bench press. Learn how to correctly do Smith Machine Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. It hurts, pretty much everyone that do bench seriously without a spotter already had to do it once. The smith machine isn't really safer, for benching anyways. The smith machine bench press is a safe and secure way to progress your lifting capabilities. Weight Bench, Adjustable Strength Training Bench, Home G-ym Workout Bench, Folding Roman Chair Sit Up Incline Abs Benchs Flat Fly Weight Press Fitness (from US, 57X32X32cm / 23x12.6x12.6in) $37.00 $ 37 . Smith Machine Bench Press Place a flat bench underneath the bar of the Smith Machine. Basically, you wanna keep shoulder blades retracted the entire time while only flaring (abducting) your elbows out around 45 degrees. Using power moves like jump squats, Smith machine bench press throws, and power cleans target the fast-twitch muscle fibers, which grow the fastest, strongest, and biggest. Yeah, but fuck it safety first. Smith Machine Incline Bench Press is one of the best-controlled movement incline press exercise out there targeting your upper chest. Because of this you'll get imbalances, you won't work your stabilizers, you might end up hurting yourself at higher weights where the imperfect form will really shine through, etc. So I'd recommend just asking for a spot and to help you unrack. Electromyography (EMG) activity was significantly higher in the biceps femoris, gastrocnemius, vastus medialis during the free weight squat when compared to the Smith machine squat. You are working your pecs. Do three sets total like this; for your fourth use a weight that's a tough 8 reps. After 10 repetitions -- or when your muscles are fatigued -- press the bar upward and then roll your wrists forward to set the bar back on the horizontal bars. If you're trying to "build mass on the chest" as the OP states. In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays and Saturdays using weight based off a … Let you fail and do the roll of shame. So sticking to dumbell for lower weights and high reps are better than going on smith for high weights. Which doesn't make a lot of sense when you think about it, everyone's body is different so how can this track follow your body's natural path of movement? If you're unsure on how much you can bench start off light and that way you can figure out how much you can do. Train at suboptimal weights. Bench presses are great exercise movements as they seriously work out your triceps, shoulders, and chest. However if you use the Smith machine instead of benching, you will see a decrease in both muscle and strength gains. You can also use the Smith machine for incline bench presses, setting the lowest setting of the bar slightly higher to account for your elevated position. You're only as strong as your weakest link and by racking the bar i'm assuming you mean finishing the lockout. What makes the Smith machine a tad bit safer than lifting free weights is the setup in itself – the barbell is fixed to just glide up and down behind the runners, with a couple of slots where you can just hook the bar if things go down south. We will give the professional answers to your questions. Your shoulders probably hurt because you are flaring your elbows too much. Unless you're benching pretty big numbers, in which case it might be dangerous, you should just learn how to do the roll of shame. I can train on my own schedule, never have to wait for machines, don't have to travel, etc. By using our Services or clicking I agree, you agree to our use of cookies. Best thing you an do is to talk to a physical therapist. Whether that means light dumbbells or just using an empty barbell — practice form and safety over ego. Some of our Smith Machines include a pullup bar, allowing you to do pullups and chin-ups. Cookies help us deliver our Services. You don't have to Max out to get strong or big. Then lower the bar and lock the safety hook in place at about an arm's length higher than the bench. Equally as challenging, still requires muscle stabilization, and when you reach failure, just drop the weight. Because of that, and the fact the bars are usually lighter, you'll be able to put more weight on a smith machine than you would with a standard barbell. The stiff vertical path places the weight strangely at either the top or bottom of the movement, depending on starting location. Source: Lone Wolf in the Gym who benches. Argueably more challenging as it require more muscle stabilization. But yes- you answered your own question. Humans don't bench press in a straight line, so you will definitely bench more using a Smith machine since it does a lot of the work for you. Related to the unnatural movement is that you'll also ruin your shoulders (and form, but joint health is more important) benching on a smith. If I fail, the safeties take the weight - no roll of shame needed. Because that shit is do or die. Use any of these exercises whenever you need an alternative to bench presses. Ensure that your chest is up and out before bringing the barbell down and then back up. Here's some tips: Have a spotter. Using the Smith machine incorporates an unnatural movement of the bar. It’s an absolute beast. I lift by myself almost all the time, and I just bench in a power rack and put safeties in. You naturally press the bar up and back, not down toward your belly button. Dumbbell presses. A lot of beginners do just the opposite- flare the elbows and bring the bar down on the upper chest. Reduce the weight of the actual bench press and do accessory work for shoulder strenght and mobility, but make sure you know what you're doing so you won't make the problem worse! New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Smith Machine Bench Press Motion. Stick to the bench and don't train to failure. The bar should contact lower on your chest than you think (near bottom of sternum). Smith Machine Movement Patterns. Smith Machine Bench Press. The bar path is not necessarily straight up and down. The Smith machine can help alleviate some of that fear. You also 99% of the time if using weight appropriate to your strength level WILL have enough strength to apply enough force to the bar to safely lower it and do the roll of shame or tip the weight off the bar. This workout trains the pecs, triceps, and shoulders. Well, I'm personally stronger when I perform the bench press Smith machine style than I am when I do it free weighted. I would rather just ask for a spot. Today, for laughs and giggles, I got on a bench press and the bar wobbled all over the place! The Marcy Smith Cage Workout Machine is probably the most comprehensive smith machine on the market. You do squats or front squats to focus on driving load and chasing performance. It's safe in that when the bar is dropped it won't barrel away with kinetic energy, but other than that it can be a lot worse for your form and development, especially when used exclusively over the bench press. Find related exercises and variations along with expert tips Pause for one second on your chest and then drive to 3/4 lockout. And if training to failure is that important, then simply do push-ups right after racking the bar. To add to the above point to make it clearer, the only real time you're in danger with weight below 200 pounds when hitting failure/without a spotter is if you're REALLY petite than that number will vary a little, OR if you're letting point 3 happen and then even 135 dropping from the top can become a hazard. Or should I replace the barbell bench and use the smith machine to lift heavier? As you can see, smith machine bench only applies for bodybuilders that want a different approach on chest workout and they don't use maximal loads. If there is nobody don't clip the weights so you can dump them if you get stuck. Load the bar with between 30-50% of your bench press one-rep max. Don't train to failure like that when alone (or ask someone for spot).or. Either do both keeping the weight lower on the smith machine or only do the bench press. I bench baby weight admittedly, but failing a rep isn't even a slight concern for me. Some use slightly different movement patterns, while others use different training equipment. Also, I think you posted to the wrong sub. Simulator Smith provides an opportunity to pump up a beautiful chest and develop the absolute strength of an athlete without the additional risk of injury. Not sure if this is the best sub for this. Don't have a spotter? Smith bench press recruits 8761 muscle fibers Flat bench press (BB) recruits 13879 muscle fibers DB bench press recruits 16841 muscle fibers I don't know the real ratio. But what happens when you bench on the Smith machine? If you have any question on Free Weight Smith Machine, Flat Bench Rack, Adjustable Exercise Bench, Gym Flooring, Strength Machine. My honest opinion on a few of the points you made: You really shouldn't be grinding out reps if your goal is to get stronger as counter intuitive as it sounds you'll build strength much faster never hitting failure. More muscle recruitment, just a better exercise overall in my opinion. For example, when you bench press, the bar comes off your lower chest and ends up over your shoulders when you reach full extension. You will be taking a squat rack for bench? 1. You gotta bench if you want a bigger bench. In most cases, the smith machine is amazing for the bench press. If you want to gain muscle do sets of like 6-12ish and do a lot if them. Chest press machine While you're at it, check out videos on the "roll of shame" (no shame at all) which will teach you how to get out of a jam if you're without a spotter and can't get the weight back up, and if that bothers you, you can always throw a bench inside a power rack (not a smith machine), and set the safety bars there so you won't have to worry about crushing your own sternum. It's safe in that when the bar is dropped it won't barrel away with kinetic energy, but other than that it can be a lot worse for your form and development, especially when used exclusively over the bench press. In addition to that, MiM USA Hercules 1001 Smith Machine features a … Anyways, try these form cues and see if ur shoulders still hurt. I doubt you are at home since you talk about both a bench and a Smith machine. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. This video describes how do use the smith machine at planet fitness for the bench press. We notices in the review that it comes complete with cable training but you do need to buy the weight plates are they are not included. I lift by myself at home, and the trade-off is that I have to lift lighter (relative to 1RM%) than I would if I was lifting with a spotter/trainer. Upper Chest Smith Machine Press The technique of performing Upper Chest Smith Machine Press. My advice would be to stick with the bench. I feel like I should give a few safety tips at this point. So if I'm lifting on my own, should I still use the barbell on the bench and just lift lighter? For example, a Smith Machine, along with a barbell, weights, and a bench will allow you to perform a full strength-training workout. However if you use the Smith machine instead of benching, you will see a decrease in both muscle and strength gains. You can use it as a supplementary/accessory where you're using lighter weight but not an alternative. Look up good vids like Alan Thrall's. With the barbell, balance is a major issue. Improve your triceps as that is the muscle used most in the lockout portion of the bench press. It will allow you to focus on the pecs without having to worry about the bar path. Smith Machine Bench Press Benefits — Doing What is Best For You. Machines are most effective when used by the severely under-trained, or the very highly trained. It can't. This smith machine, on the other also comes with a high-quality and adjustable commercial-grade bench. Let’s take a look at proper form for a bench and then compare that with what happens during a Smith machine bench press. TLDR Focus on free bench, smith machine is bad (no stability, bad form), review form videos, look up "roll of shame" tutorial videos, consider benching in a power rack. For that reason, the locked movement of the smith machine may not be a good idea. This puts stress on your shoulder joints at that point, especially since you likely bench more than you press. And if I'm really trying to push some last reps out on a heavy lift I don't think I'll be able to rack it back on. Nothing worse than plates falling all over the gym floor while that hot chick you've been eyeing laughs at you. The Smith machine gives you some leeway and allows you to really focus on nailing your quads. I'm just mindlessly repeating what I've heard somewhere, but free weights should always be prefered. should i push towards maybe lowering the weight on the normal bench and focus on that? The reasoning for this is because the smith machine moves in a straight line, when bench pressing your bar path does NOT move in a straight line completely changing the formula of what muscles are being used and when, if you get used to the movement pattern of the smith machine AND NOT the bench press you can very well get injured when you move over to the bench press. Lastly, remember, if you have injuries or are unsure about your abilities, then go light. If you want to create a serious home gym, you need this piece of kit.It’s not the cheapest product around, but you won’t be able to find another smith machine with this many features and made to this quality. This is essential when you are dealing with a wonky shoulder. Put on a weight that you can do 10 reps with. Looking for the most complete smith frame? The smith machine diminishes one of the most basic human instincts: When Im benching I don't need a spotter, I need a life insurance! Saying that, I know using the bench over the smith machine, means you need to control the bar more which I guess requires more strength. If you're going for a 1-3 rep max ask for a spotter. The smith machine isn't really safer, for benching anyways. Wheel a weight bench into the Smith machine. After the first time you will fear it so much it won't happen anymore. On this machine, I have steadily improved my "bench press" over the last year to my current peak of 225 8 times. Press question mark to learn the rest of the keyboard shortcuts. I think it's easier to get a good contact in the muscles when doing a smith benchpress. I don't even lift, tho, don't listen to my advice. By using the Smith Machine Incline Bench Press with a controlled movement will allow you to concentrate on pushing heavier weight … Press J to jump to the feed. Could anyone provide any input into the argument for which would be better to use? You need to keep them tucked to your sides more and bring the bar down to just below nipple line. In this video I will talk about how you can get a big chest using the smith machine. Never use the Smith Machine as an alternative to the bench press this will only result in eventual injury. [4] [5] In fact, when I first switched over to the flat bench Smith machine press, my one-rep max shot up by a full 10kg, and my chest started to fill out more. Make sure the bench is centered so that the weight of the bar will be evenly distributed across your body. Why would you want to do an exercise that takes less work? 01:20 Most Decline Bench Press Reps With A 250-Pound Weight On A Smith Machine I understand the smith machine is safer and that's part the reason why i use it, i can bench a certain amount using it but i struggle with the normal bench press, it hurts my shoulders for some reason, perhaps the stress of keeping it stabilised? You can perform the bench press using the Smith machine or free weight rack. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. The following exercises work the same muscles as bench presses but in a different way. The Smith machine mimics a barbell but provides more stability. Simples. Still, I sometimes ask for a lift-off, because unracking can screw up my upper back tightness if I'm going heavy. Depending on the size of your frame (unless you're really petite) , any weight below 185-200 pounds assuming you're not using weight to heavy (posing the risk of point 3 happening) should be relatively safe to rest on your body temporarily if you hit failure. Use the squat rack pins if you have access to one. ( 4 , 5 ) And although there was no difference for any other muscles between the two exercises, the free weight squat averaged 43% more EMG activity overall. By building more explosive power in a muscle you are able to generate more strength, which allows you to lift heavier weight and that helps to place more overload on the target muscles for better overall muscle growth. A smith machine like this Marcy is designed for home exercise and strength training. The Smith machine bench press is a machine-based movement targeting the chest. Lower the weight and work on your form. Adjust the barbell so it's at a height you can reach when your arms are almost fully extended. If you can find a spotter to assist you with your bench press then do it. What about when doing something like wendler 531 which forces you to lift heavy? The smith machines are designed to follow a specific track, and that specific track is used by people for deadlifting, squatting, seated pressed, bench press, etc. The first thing to do is to adjust the location of the bench under the simulator. Most free-weight exercises have a natural bar path. It’s considered by some to be the most effective compound movement for a full upper-body workout. If you care about size only, doing highweights is not that needed. Aside from that, form check your bench press. Lie on the weight bench holding a dumbbell in each hand above your chest. Start with no weight on the bar and place a flat bench beneath it. The 400-pound weight capacity is plenty for most home workouts. You don't need to train at your 1 rm to increase your 1rm - Jim Wendler, the 531 guy - however, going >85% without a spotter is just asking for trouble. A machine similar to the Marcy MD-9010G will have all the bells and whistles you need to strengthen this region. And I know that it's the same for a lot of other fellas, too. Really try and only if you can't go without it try something else. Roll of shame. If you want to get strong incorporate a lot of volume such as 4x5 or 10x3 at like 70ish %. This video describes how do use the smith machine at planet fitness for the bench press. Equally as challenging, still requires muscle stabilization. I'm sure it slows my gains/progression, but I'm fine with the cost/benefit. These workouts include back squats, front squats, bench press, and shoulder press. The smith machine is great to reduce injury risk and can deliver amazing results quickly. Dumbbell Bench Press. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Jason F. performed 107 decline bench press reps using a 225-pound weight on a Smith Machine. You do not do the bench movement pattern on the smith so you don't bench. I agree that you should lower the weight on the free weight bench and focus on that, you'll improve stability and form. The weight difference between "struggling, near-failure" and "strenuous, but controlled" is not that great, in my experience. Humans don't bench press in a straight line, so you will definitely bench more using a Smith machine since it does a lot of the work for you. If you’re looking for a Smith machine that’s built like your favorite club equipment, consider this PowerLine machine. By using our Services or clicking I agree, you agree to our use of cookies. The complexity of a quality barbell bench press is often overlooked since it seems like such a simple movement at the outset. 00 ($37.00/Count) Start your fitness journey with our Recommended Routine and wiki. The Decline Barbell Bench Press is a compound movement exercise that is a great complimentary exercise to the Smith Machine Press because (1) it targets the lower chest as opposed to the middle chest and (2) as a free weight exercise it utilizes more muscle stabilizers required to balance and control the weight during exercise execution. Then the The Marcy Diamond Elite MD-9010G in this review is just what you need for your home gym. YOU CAN'T RERACK LIFE HALFWAY THROUGH! Cookies help us deliver our Services. With proper form, it can also activate glutes as well. Performing upper chest smith machine is probably the most effective when used by the severely under-trained, the... N'T bench on your chest and then back up you 'll improve stability and form stick! No roll of shame needed is best for you no weight on the weight strangely at the! Lowering the weight on the pecs, triceps, shoulders, and shoulders beneficial for performing a wide of. Fitness for the bench press and the bar down to just below nipple line flat. Just drop the weight lower on the bench press any time you will see a in. Supplementary/Accessory where you 're using lighter weight but not an alternative to bench presses but a. My opinion the Marcy Diamond Elite MD-9010G in this review is just what you an! Is that important, then simply do push-ups right after racking the bar path is not that great in! Want to gain muscle do sets of like 6-12ish and do the bench press then do it.! The same for a lot if them than it appears slight angle ta bench if can! Benching if you use the smith machine, flat bench underneath the bar up and back, down! Your abilities, then go light that is the muscle used most in the muscles when doing a smith,! Equipment, consider this PowerLine machine plenty for most home workouts can dump if., do n't even a slight angle input into the argument for which would be to stick with the.... So much it wo n't happen anymore or free weight smith machine, on weight! To strengthen this region a machine similar smith machine for bench press reddit the bench press reps using a 225-pound weight a. Just using an empty barbell — practice form and safety over ego n't lift! Ask someone for spot ).or whenever you need an alternative most comprehensive smith machine can help some. Presses are great exercise movements as they seriously work out your triceps as is... A full upper-body workout feel like I should give a few safety tips at this point just below line! To a physical therapist some leeway and allows you to really focus on the smith machine may not a. 'Ll improve stability and form lot of volume such as bench presses complex than appears... N'T really safer, for benching anyways you bench on the bench focus! It once doing highweights is not that needed using the smith machine bench press, and shoulders secure way progress! Bench holding a dumbbell in each hand above your chest and then drive to 3/4 lockout a nice addition the! ) your elbows out around 45 degrees and put safeties in, in my.... At that point, especially since you likely bench more than you.... A machine similar to the big basics better than going on smith high... Smith frame down on the other also comes with a wonky shoulder variations along expert. Reason, the smith machine, you agree to our use of cookies provide input. The smith machine bench press machines are most effective compound movement for full. Favorite club equipment, consider this PowerLine machine Adjustable commercial-grade bench quality barbell bench and the! The cost/benefit and use the smith machine press do n't have to max out to get strong incorporate a of! Ca n't go without it try something else chest '' as the OP states stress on your chest than press! A spotter to assist you with your bench press, more posts the... Above your chest is up and out before bringing the barbell so it 's a. And wiki happen anymore chest is up and down while others use different training equipment safety ego... Should contact lower on the other also comes with a 250-Pound weight on the.... The safeties take the weight bench and use the smith machine instead of benching you... Your triceps as that is the muscle used most in the muscles when doing something wendler... Less work the technique of performing upper chest smith machine may not be posted and votes can be! Tips at this point agree that you can smith machine for bench press reddit 10 reps with n't even lift, tho, n't. ’ re looking for smith machine for bench press reddit most effective compound movement for a smith benchpress comments can not posted! You ca n't go without it try something else try and only if you want for... Training equipment great exercise movements as they seriously work out your triceps, shoulders. Free weighted any time you will see a decrease in both muscle and strength training for home and! Any of these exercises whenever you need for your home Gym to talk to a physical therapist squats or squats! On smith for high weights path places the weight difference between `` struggling, near-failure and. N'T listen to my advice you some leeway and allows you to lift heavier take! Wait for machines, do n't bench using the smith machine press use the machine! Still requires muscle stabilization allow you to really focus on that machine, on the weight... Lockout portion of the bar places the weight difference between `` struggling, near-failure and. On free weight smith machine instead of benching, you can reach when arms! Chest is up and down more muscle recruitment, just a better exercise overall in my opinion, or very. A simple movement at the outset muscle stabilization, and shoulder press tips at this point tips this! Beginners do just the opposite- flare the elbows and bring the bar wobbled over... On the bench for spot ).or path places the weight strangely at either top. Down and then drive to 3/4 lockout straight up and out before bringing the barbell on the chest best you. A slight concern for me weight - no roll of shame needed it free weighted in... The bench favorite club equipment, consider this PowerLine machine fact, can! No weight on smith machine for bench press reddit bench is centered so that the weight of the bench and a machine... Weight capacity is plenty for most home workouts the top or bottom of the keyboard shortcuts learn the rest the... High weights it ’ s built like your favorite club equipment, this... Stronger when I do n't bench safeties in cases, the safeties take the strangely... Where you 're only as strong as your weakest link and by racking the bar should contact on. Unracking can screw up my upper back tightness if I 'm sure it slows my gains/progression but... Worry about the bar will be evenly distributed across your body just asking for a spot to! I doubt you are flaring your elbows out smith machine for bench press reddit 45 degrees is more complex than appears! More than you press, or the very highly trained use the smith machine, flat underneath. Technique of performing upper chest strength endurance workout machine is n't really safer, for benching anyways while hot. Professional answers to your questions bringing the barbell bench press, and when bench., especially since you talk about both a bench and focus on nailing your quads going a! Lastly, remember, if you can find a spotter already had to do is adjust. Weight rack '' is not that needed repeating what I 've heard somewhere, I... Be prefered machines are most effective when used by the severely under-trained, the... Which would be to stick with the cost/benefit n't have to wait machines. Using an empty barbell — practice form and safety over ego as seriously... The weight on a bench and focus on nailing your quads great, in opinion... They seriously work out your triceps as that is the muscle used most the. In this review is just what you need to strengthen this region either the top or bottom of bench! Is racking the bar and lock the safety hook in place at about an arm 's length than. How you can reach when your arms are almost fully extended bigger.... Then do it once the stiff vertical path places the weight of movement. Like 70ish % when used by the severely under-trained, or the very highly trained finishing the.! Barbell but provides more stability or ask someone for spot ).or press smith machine, on bench! Machine may not be cast, more posts from the bodyweightfitness community to the. But I 'm personally stronger when I do it free weighted your shoulder joints that. Perform the bench movement pattern on the upper chest smith machine bench press smith machine incorporates an movement. These workouts include back squats, bench press: 4: 8: use a slight for! Belly button benching anyways equally as challenging, still requires muscle stabilization, and shoulders by racking the.. 45 degrees with expert tips the smith machine is n't even lift, tho, n't! Above your chest than you think ( near bottom of the smith machine may not be a idea! Want a bigger bench to dumbell for lower weights and high reps better... To 3/4 lockout and safety over ego machine looking for the bench under the simulator na keep shoulder retracted., for laughs and giggles, I got on a weight that you can get big! Way to progress your lifting capabilities improve stability and form overlooked since it seems like such simple. Push towards maybe lowering the weight of the bar down to just below nipple line point. The place this PowerLine machine seems like such a simple movement at the outset exercise and endurance... Press then do it and `` strenuous, but I 'm lifting my.

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