Bad week or bad bench press?

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  1. Quote Originally Posted by CaponeCEO View Post
    Your close grip is probably close grip. You would know the difference. Most bars have a marker, but if your arms are roughly shoulder width apart then they are where they should be to isolate your chest. Close grip bench is a tricept workout, with some chest involvement, but nothing compared to regular benching. Why don't you switch to dumbells for a while. Do DB flat bench, incline, decline. On shoulder day you can do DB seated presses. Dumbells leave more asymetrical independence, meaning there is no real middle balance point, so each side will be able to compensate on its own. If you start to notice one shoulder is weaker then the other, then you will know what you have to do.

    As far as progression goes do you do squats, deadlifts, shoulder presses, weekly?
    yes but I do front squats and no back squats. They were hurting my neck bad, because of my shoulders being pushed forward. As long as I can go back to benching and overhead press I won't feel so bad. It just sucks I was so close to 200 and kept going down.


  2. Quote Originally Posted by DerickVonD View Post
    yes but I do front squats and no back squats. They were hurting my neck bad, because of my shoulders being pushed forward. As long as I can go back to benching and overhead press I won't feel so bad. It just sucks I was so close to 200 and kept going down.
    People recommend switching routines every 6 weeks to solve the muscle memory problem. Maybe this was just your bodies way of telling you it needed a change. Look at it as a positive, you will get back there, and surpass it.
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  3. Quote Originally Posted by CaponeCEO View Post
    People recommend switching routines every 6 weeks to solve the muscle memory problem. Maybe this was just your bodies way of telling you it needed a change. Look at it as a positive, you will get back there, and surpass it.
    Well I'll try inclined with the bar once and if it clicks I'll just stick to dumbbells. I do notice that its not very easy to keep my shoulder blades together. Not that I can't do it, but it feels awkward. Would I still have to concentrate on having the shoulder blades together with the incline bench press and flat db press? Also I do my lateral raises starting with the dbs in front of my thighs rather than at my sides. I find it's alot easier for me. Oh, should I just stop doing close grip benching right now? Do I need another tricep exercise besides tricep extensions? I just got a lat bar from a friend, but itll be awhile until I can set it up. It needs to be modified to fit my bench if it'll even work.

  4. Quote Originally Posted by DerickVonD View Post
    Well I'll try inclined with the bar once and if it clicks I'll just stick to dumbbells. I do notice that its not very easy to keep my shoulder blades together. Not that I can't do it, but it feels awkward. Would I still have to concentrate on having the shoulder blades together with the incline bench press and flat db press? Also I do my lateral raises starting with the dbs in front of my thighs rather than at my sides. I find it's alot easier for me. Oh, should I just stop doing close grip benching right now? Do I need another tricep exercise besides tricep extensions? I just got a lat bar from a friend, but itll be awhile until I can set it up. It needs to be modified to fit my bench if it'll even work.
    You can use dumbells for incline too, switch to all dumbells for a while and see how you feel. Don't focus on holding your shoulderblades together if it feels wierd. Good form is different for each individual and you have to be comfortable as you push the weight. Try a few different ways with light weight and see what feels best for you. I am constantly in the mirror at the gym "shadow lifting" to see how something might feel and what muscle group it isolates. No shame in using lighter weights, it just builds a better base. As far as shoulder extensions go, try seated. Sit on a bench, with back support straight up, and do your forward and side expensions. You wont be able to use heavy weight, but you will be working the muscle just as good, if not better. Seated is pure isolation.

  5. DB flat, BB incline, DB incline fly....there ya go
    Performax Labs Product Specialist

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  6. First you need to get your shoulders straight. Start doing rotator cuff exercises like external rotations. I always do them before I bench. One or two sets of 20 to 25 reps are good. Also if your shoulders hurt you should learn to bench like a powerlifter. Keep your shoulders locked and tight before you even start. Keep them in that position the entire time. This will probably help get rid of your shoulder pain plus increase your bench. Also learn to flex your lats while benching.

  7. is what the guy in here saying correct? YouTube - Pec Exercise: Incline Dumbbell Press
    Are you not supposed to let the bar go down too far?

  8. Quote Originally Posted by R1balla View Post
    DB flat, BB incline, DB incline fly....there ya go
    thats what I would suggest too.

  9. Quote Originally Posted by EasyEJL View Post
    thats what I would suggest too.
    I did that yesterday and it worked quite well, but I still had clicks in my left shoulder, even while using dumbbells, but I had no shoulder pain and the clicking wasn't as strong or loud as before. My shoulders actually felt good after the incline press.

  10. the clicking isn't a good sign, but a lack of pain is. I'd say go with that for a few weeks, and see how it works out.

  11. Quote Originally Posted by EasyEJL View Post
    the clicking isn't a good sign, but a lack of pain is. I'd say go with that for a few weeks, and see how it works out.
    agreed

  12. The best way I can describe it, is before it felt like something was grinding in my shoulder and now it feels like something is kind of loosing, like something is tight.

  13. Quote Originally Posted by monsterbox View Post
    stop caring so much about bench. I have overdeveloped pecs, almost disproportional and my weakest lift is bench press. Do deadlifts, squats, dips, incline db press, or flat db presses, and do some fly's. You dont need to be good at benching to be a big/strong. Its all an ego show.

    When people ask me how much i bench, i reply 135 for 40 reps. Its the most obscessed lift in the world and it pisses me off. I think its one of the least productive chest builders, and the prob the most dangerous lift if the form isn't perfect.

    Grab some DB's man.

  14. That entire set up looks way too small for you. Your grips are not near wide enough. You need to go to a real gym and not a basement home gym.

  15. Hey guys if I do db shoulder presses, does the bench have to be at a complete 90 degree angle? My bench doesn't go up to a complete 90 degrees more like 80 degrees. I'd still like to go back to standing overhead press once my shoulder imbalance goes away but right now I'll stick with the dumbbell press, provided I can do them with my bench.

  16. Quote Originally Posted by CaponeCEO View Post
    That entire set up looks way too small for you. Your grips are not near wide enough. You need to go to a real gym and not a basement home gym.
    No money man, I'm living off of ssi and food stamps right now and I can't drive.

  17. Quote Originally Posted by DerickVonD View Post
    No money man, I'm living off of ssi and food stamps right now and I can't drive.
    Well the first video made it look too small. The second one makes it look alright. It's good to find a suitable workout that fits in your life. I'm not knocking it, it just looked like the equipment wasn't the right size for you, but then again the second video gives a different impression.

  18. Quote Originally Posted by CaponeCEO View Post
    Well the first video made it look too small. The second one makes it look alright. It's good to find a suitable workout that fits in your life. I'm not knocking it, it just looked like the equipment wasn't the right size for you, but then again the second video gives a different impression.
    So does the second vid look ok?

  19. Quote Originally Posted by DerickVonD View Post
    So does the second vid look ok?
    You need to space your hands wider, not by too much though. You have a bigger core, and long arms, which make it seem odd appearing. You also may be one of those guys who benefits from bringing the bar about in inch from your chest, as lowest point seems to pit your arms/shoulders too far down.


    It also looks as if your left shoulder and arm are in closer then the right, are you guarding that shoulder from pain? Your body is totally asymetrical, which could be why you are having that shoulder issue.

    Just watched it again. That left shoulder is stressing downward and the left arm is in too close, which makes it look like you couldn't fit in that bench. So you need to work on the form on the left side.

  20. Quote Originally Posted by CaponeCEO View Post
    You need to space your hands wider, not by too much though. You have a bigger core, and long arms, which make it seem odd appearing. You also may be one of those guys who benefits from bringing the bar about in inch from your chest, as lowest point seems to pit your arms/shoulders too far down.


    It also looks as if your left shoulder and arm are in closer then the right, are you guarding that shoulder from pain? Your body is totally asymetrical, which could be why you are having that shoulder issue.

    Just watched it again. That left shoulder is stressing downward and the left arm is in too close, which makes it look like you couldn't fit in that bench. So you need to work on the form on the left side.
    I have slight scoliosis, which might be why it's like that I'm guessing. The thing I don't like about the bench is that the bench part and the squat part are separate. It's convenient, since I don't have a squat rack, but a real pain to align everything up.

  21. I did my bench work outs today and had no clicks. It seems on the incline if I'm about an inch above my chest there isn't any clicks, but if I go lower there is. I'm still not 100% sure on my hand placement on the bench but I'm doing much better since I don't hear the click or feel any cracking in either of my shoulders. I could feel my triceps any biceps getting sore on the incline press.

  22. What do you guys think about me doing front raises until my shoulder imbalance and tendinitis goes away? I can't do db shoulder presses at the moment because I don't have a chair to use for them and my bench doesn't go up to 90 degrees.

  23. Bump. I want to know about those front raises. Okay to do them? Yay or nay?

  24. Your grip is too narrow. Focus on a good flat bench first and maybe add in some db inclines.Your arms should be at a grip where they form a 90 degree angle. Also expand your chest. What is your diet and sleep pattern like?


    For shoulders use dbs for overhead presses just to 90 and up and add military presses and alternate arnold or bthnp to 90.
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