Bad week or bad bench press?

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  1. Bad week or bad bench press?


    It seems I still can not progress on the bench press and seem to decrease in reps. Idk if it's because I had a bad week, because I went down by one rep on the tricep extension also, or because of the pinched nerve in my back from my flat feet or if I'm just not benching correctly. About 2 weeks ago I tried benching 160 I got 10, 8, 6, so I decided to drop the weight to keep it in the 8-12 rep range. The next week at 150 I got 12,10,7 and this week at 150 I got 12,11,5. It doesn't seem to matter what I try to do I always hear this click in my left shoulder. I have a shoulder muscle imbalance and I'm wondering if that's what is preventing me from progressing on the bench, or if my technique is just bad. I do squeeze my shoulder blades together but no matter what I hear that click, except sometimes when I do bench pressing with a close grip. Could I just have my arms out too wide, or could this have something to do with my shoulder imbalance?


  2. Should I just stick with a close grip, or is the bar still too high. I have the bar over nipple lever. Should I try lowing the bar to just below my pecs?

  3. check form...how have you eaten this week? diet effects that big time. also, you can lay off of BB bench and go to DB for a while or floor presses to change it up.
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  4. Quote Originally Posted by R1balla View Post
    check form...how have you eaten this week? diet effects that big time. also, you can lay off of BB bench and go to DB for a while or floor presses to change it up.
    I've been eating more than ever. Maybe it has something to do with my back this week because i felt wore out today and I really need to see the foot doctor and get custom insoles, because my upper back is killing me.

  5. Quote Originally Posted by DerickVonD View Post
    It seems I still can not progress on the bench press and seem to decrease in reps. Idk if it's because I had a bad week, because I went down by one rep on the tricep extension also, or because of the pinched nerve in my back from my flat feet or if I'm just not benching correctly. About 2 weeks ago I tried benching 160 I got 10, 8, 6, so I decided to drop the weight to keep it in the 8-12 rep range. The next week at 150 I got 12,10,7 and this week at 150 I got 12,11,5. It doesn't seem to matter what I try to do I always hear this click in my left shoulder. I have a shoulder muscle imbalance and I'm wondering if that's what is preventing me from progressing on the bench, or if my technique is just bad. I do squeeze my shoulder blades together but no matter what I hear that click, except sometimes when I do bench pressing with a close grip. Could I just have my arms out too wide, or could this have something to do with my shoulder imbalance?

    1. sometimes people have a bad week due to sleep/overtraining/poor diet/stress... if i deadlift 550 pounds on a friday night, i certainly cant expect to have a tremendous workout saturday or sunday

    2. you have a pinched nerve, see a doctor please

    3. youre form could be off.. have your feet firmly planted wide on the floor, with your back flat on the bench(dont arch) bring the bar to just below your pec as youre breathing in, and exhale on the way up.. your arms should be just past shoulder width

    4. your shoulder clicks, check form... see doctor

    5. shoulder muscle imbalance? again.. see doctor.. then find what muscles are out of wack, and train them

    6. sometimes a good week off is needed for recovery and healing...

    make sure you warm up properly before your workouts... i too have a shoulder with some issues.... ice, rest, sleep, and warming up seem to keep it from getting any worse
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  6. Quote Originally Posted by swollen87 View Post
    1. sometimes people have a bad week due to sleep/overtraining/poor diet/stress... if i deadlift 550 pounds on a friday night, i certainly cant expect to have a tremendous workout saturday or sunday

    2. you have a pinched nerve, see a doctor please

    3. youre form could be off.. have your feet firmly planted wide on the floor, with your back flat on the bench(dont arch) bring the bar to just below your pec as youre breathing in, and exhale on the way up.. your arms should be just past shoulder width

    4. your shoulder clicks, check form... see doctor

    5. shoulder muscle imbalance? again.. see doctor.. then find what muscles are out of wack, and train them

    6. sometimes a good week off is needed for recovery and healing...

    make sure you warm up properly before your workouts... i too have a shoulder with some issues.... ice, rest, sleep, and warming up seem to keep it from getting any worse
    I did see a doctor. I'm going to see the foot doctor hopefully soon I'll make an appointment tomorrow. THe pain goes away when I have insoles but gets bad again because the insoles wear down.

  7. you can be eating all you want, but if you arent eating right it can give u a terrible workout. go see a doc and report back
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  8. Never enough
    EasyEJL's Avatar

    I sort of hate to say it, but derick, have you ever considered that maybe weight training isn't for you? If you want to stay and be in share, maybe a bodyweight exercise routine would give you less issues.
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  9. You do want an arch in your back when benching. If your back is flat it is a similar position as standing with a slouch. Your traps should be well planted and feet where you feel comfortable. I tore Mu shoulder benching with my back flat. My Doctor (sports med doc) during PT corrected the way I benched. I took 18 months off flat bench. Now I have no shoulder issues and maces out at 365 last week at 195 lbs.

    You can check out Tates so you think you can bench. Lots of good advice from the guru

  10. I was unable to finish my post being at work. Above only stressed form. If you have an injury of any sort please see a doctor and be open and honest with him. When my doc said I couldn't bench I told him never doing flat bench was not an option. Of
    course I did what was needed to recover but I didn't lie to him.

    Over training may also be a concern. Take a few days off the gym and see oif you notice a difference.

  11. i had shoulder issues doing flat bench. switched to smith, no problems but didnt see any progress. now i do DB flat and floor presses and no problems with shoulder. try that.
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  12. Quote Originally Posted by EasyEJL View Post
    I sort of hate to say it, but derick, have you ever considered that maybe weight training isn't for you? If you want to stay and be in share, maybe a bodyweight exercise routine would give you less issues.
    Don't tell me that man I'll get depressed. I'm taking afew days off and I'm going to lower the weight and focus on form. I don't seem to hear the click with the close grip bench and I noticed that the bar is alittle lower, so next time I wide bench I'm going to have the bar lower, because the bar being higher up I think is putting pressure on my shoulders. This would explain why I'm progressing on the close grip bench but not the wide grip bench. I'll let you guys know next week how it goes.

  13. Tested the bench today. I did lighter weight and I did it more controlled and slow. I fixed my technique and I didn't feel pressure on my shoulder or pain, but I still got the click. Now I know I need to do some rotary cuff work and I have been doing scaptions and I am unable to do shoulder dislocation stretches. Is that click ok, if there is no pain or still not good? I know how to stop the shoulder pain now but not the click. The click doesnt happen in my injured shoulder either, it happens in my left shoulder. I should point out that I have minor scoliosis and my right shoulder used to be visible higher than my left.

  14. Are you trying to bulk? If so why so many reps?

  15. 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.

  16. 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.
    I somewhat agree. Incline should be your main chest exercise. To the OP What other ways do you train chest? It could be that your auxillary muscles that are causing a low bench.

  17. Quote Originally Posted by CaponeCEO View Post
    I somewhat agree. Incline should be your main chest exercise. To the OP What other ways do you train chest? It could be that your auxillary muscles that are causing a low bench.
    My chest is big, not huge, but it sticks out. I have a 44" chest. Also I do close grip bench for triceps along with laying tricep extensions. The click doesn't happen as much with close grip. I train chest with triceps.

  18. Quote Originally Posted by DerickVonD View Post
    My chest is big, not huge, but it sticks out. I have a 44" chest. Also I do close grip bench for triceps along with laying tricep extensions. The click doesn't happen as much with close grip. I train chest with triceps.
    Ok. What are your other chest routines?

  19. I think decline is best for chest and easiest on the shoulders......

    As far as grip width, stand up straight, close your eyes, and push your arms straight out....that should be the most "naturalist" width for ya. Keep elbows close as to not strain the shoulders....squeeze blades, push with feet...breath...I think that's how you do it

    But I would try some decline or incline, see how that feels.

    And nobody is going to gain EVERY week....if that were so we'd be benching dump trucks.
    True story:

    I give a f**K!!

  20. Quote Originally Posted by CaponeCEO View Post
    Ok. What are your other chest routines?
    Set 1 - Back and Bis
    Barbell Row
    Deadlift
    curls
    Hammer curls


    Set 2 - Chest and Tris

    Bench
    Db Lying Triceps Extension
    close grip bench

    Set 3 - Legs

    front squat
    calf raises
    stiff leg deadlift


    Set 4 - Shoulders
    scaption
    lateral raises
    rear delt flys
    shrugs



    Day 1: back/bi's
    Day 2: chest/tri's
    Day 3: off
    Day 4: legs
    Day 5: shoulders
    Day 6: off
    Day 7: off

  21. Quote Originally Posted by DerickVonD View Post
    Set 1 - Back and Bis
    Barbell Row
    Deadlift
    curls
    Hammer curls


    Set 2 - Chest and Tris

    Bench
    Db Lying Triceps Extension
    close grip bench

    Set 3 - Legs

    front squat
    calf raises
    stiff leg deadlift


    Set 4 - Shoulders
    scaption
    lateral raises
    rear delt flys
    shrugs



    Day 1: back/bi's
    Day 2: chest/tri's
    Day 3: off
    Day 4: legs
    Day 5: shoulders
    Day 6: off
    Day 7: off
    So you only do one thing for your chest is what this says?

    Here my chest workout, stictly chest.
    Flat Bench
    Incline Bench
    Weighted Dips
    Heavier DB Flys, close to chest upon lowering
    Light DB Flys, traditional
    Cable Crossovers

  22. Quote Originally Posted by CaponeCEO View Post
    So you only do one thing for your chest is what this says?

    Here my chest workout, stictly chest.
    Flat Bench
    Incline Bench
    Weighted Dips
    Heavier DB Flys, close to chest upon lowering
    Light DB Flys, traditional
    Cable Crossovers
    I stopped doing alot of front delt work because of my shoulder imbalance that's why I'm not doing alot of chest work.

  23. Quote Originally Posted by DerickVonD View Post
    I stopped doing alot of front delt work because of my shoulder imbalance that's why I'm not doing alot of chest work.
    Switch to DB routines, but you should still be doing more then just flat benching. Or even try going with lighter weight and build back up with better form.

  24. Quote Originally Posted by CaponeCEO View Post
    Switch to DB routines, but you should still be doing more then just flat benching. Or even try going with lighter weight and build back up with better form.
    Is there any other shoulder exercises I should include to help my shoulders or are those enough? I was thinking if I can bench with a close grip without a problem and progress, could I just close grip bench and do a wider grip on incline or decline. I'd like to add flys back in my workout anyway I was just concerned I needed to lay off as much front delt work as possible until my side and rear delts got stronger. I'm starting to think my close grip bench is at regular bench grip and my wide grip might be too wide. On my close grip I can feel it in the triceps more but its not a super close grip.

  25. Quote Originally Posted by DerickVonD View Post
    Is there any other shoulder exercises I should include to help my shoulders or are those enough? I was thinking if I can bench with a close grip without a problem and progress, could I just close grip bench and do a wider grip on incline or decline. I'd like to add flys back in my workout anyway I was just concerned I needed to lay off as much front delt work as possible until my side and rear delts got stronger. I'm starting to think my close grip bench is at regular bench grip and my wide grip might be too wide. On my close grip I can feel it in the triceps more but its not a super close grip.
    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?

  26. 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.

  27. 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.

  28. 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.

  29. 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.

  30. DB flat, BB incline, DB incline fly....there ya go
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  31. 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.

  32. 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?
  33. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by R1balla View Post
    DB flat, BB incline, DB incline fly....there ya go
    thats what I would suggest too.
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  34. 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.
  35. Never enough
    EasyEJL's Avatar

    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.
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  36. 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

  37. 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.

  38. 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.

  39. 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.
  

  
 

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