Flat Barbell Bench Press Is It Mostly Just Ego?
- 05-08-2013, 05:25 AM
Flat Barbell Bench Press Is It Mostly Just Ego?
Myself and several people that I know have some pretty nagging shoulder issues that I happen to believe accumulated from years of focusing on heavy bench presses. My question is are there better ways to build your chest,shoulders and triceps so that you can avoid theses shoulder injuries?? Or the fact that it is such a big compound exercise that allows you to put up some heavy weight that makes it the most effective exercise. Is the bench press really the king of upper body mass or just something we all love to do because we can go real heavy for our Egos?
- 05-08-2013, 07:08 AM
Don't think of bench press as a chest exercise. its a full body movement, using chest/back/shoulders/tris/bis/legs... I don't use bench press to build strength and size, I use it to test it. Your shoulders could hurt for various reasons; poor form-using too much delt, elbows flared, too much weight you're handling improperly and too often, poor warm ups, poor shoulder strengthening, poor shoulder pre habilitation.
There's a million different ways to build upper body mass without the bench press.Controlled Labs Board Rep
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- 05-08-2013, 08:35 AM
The bench press is still an effective exercise for developing the chest, anterior deltas and triceps. Is it right for everyone? Not those with shoulder issues, no.
05-08-2013, 08:39 AM
05-08-2013, 09:43 AM
05-08-2013, 10:02 AM
05-08-2013, 10:06 AM
05-08-2013, 10:38 AM
05-08-2013, 10:46 AM
I used to bench with incorrect form, had bad shoulders couldnt even bench much more then 225lbs.
Took 6 months off to heal and I changed my form completely.I went to a power lifting style set up. Now I can normally bench 350 for reps and push over 400 for reps when Im training harder I just dont do it often. Just a note, I do deload for few months sometimes. When I diet down I usually dont bench more than 225. THis way I avoid injuries and have had no shoulder problems.
If you bench with correct form there should be zero pressure on the shoulders or very little at most.
As far as ego is concerned, I admit when I was younger I was into that but now is more about making progress and gains. I need to bench a certain weight to move forward it seems. If I can bench light and make gains I would but those days are gone. I have to go a bit heavier on my compound exercises to build more mass.
If you want to research or talk about proper form look into power lifting rather than bodybuilding. I have seen many bodybuilders with bad bench form. Im not saying they all do but a good number do.
05-08-2013, 12:48 PM
I disagree. The FLAT barbell bench press in particular places a large amount of stress on the AC joints and over time this can lead to chronic pain. It's an exercise that in and of itself is hard on the shoulders even if performed "correctly"
05-08-2013, 12:49 PM
05-08-2013, 02:14 PM
05-08-2013, 03:18 PM
05-09-2013, 12:00 AM
When I bench my shoulders dont experience any stress either. I have been benching for 20 years no shoulder problems except when I used bad set up and form. I think the correct form is different for ppl even the ones who say their set up is good prob isnt if they experience shoulder problems. If you feel any stress on the shoulder the set up is bad or the bar lands on the wrong spot on your chest. It;s a game of less than an inch to set up for proper form.
I actually have to work my front delts separate because I dont hit them while benching at all but when I used bad form they used to kill me.
05-09-2013, 12:15 AM
05-09-2013, 08:08 AM
05-09-2013, 12:15 PM
05-09-2013, 12:46 PM
The bright side is you get used to getting into that uncomfortable arch. I used to get cramps when I got into position and had to wait a few seconds before getting my air and unracking, but I haven't had that issue in a long time. It may have coincided with me incorporating SMR work into my warmups.
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
05-10-2013, 12:34 AM
05-14-2013, 01:51 AM
There are so many more variables than what has been brought up (perfect form) in regards to flat bb bench. Some people's shoulder anatomy alone is a limiting factor. I can do flat bench with perfect form, and in a matter of weeks my shoulders immediately begin to bother me again. This is also with years of shoulder mobility work, rotator cuff work, foam rolling, and more than a hefty amount of low trap/scapular stabilizer work. Doing almost nothing besides incline dumbells and push-ups my chest has gotten considerably bigger (and the occasional hammer strength machine). There is no "right" or absolute when it comes to this sort of thing.
05-14-2013, 03:17 PM
I would say cable chest flys have much more and complete pec flexion as compared to flat bench. Plus, adjusting the pulleys can give a more complete workout vs a fixed plane flat bench.
I have a shoulder issue that is aggravated by flat bench and still, but not as much, by cables. And forget about incline bench, that hits anterior delts almost more than pecs.
05-14-2013, 04:08 PM
05-14-2013, 04:35 PM
05-14-2013, 05:12 PM
why spend countless years learning to bench with proper form for an inferior exercise just to avoid some injuries.....just use db for better results and less stress about injuries...in the amount of time it'll take you to learn to bench right you can make drastic improvements in your body just by using DB's
05-14-2013, 05:21 PM
The bench press is a staple of my chest routine. Every 4 to 8 weeks I switch to dbs. For programs that emphasize strenght I suggest only the barbel. Why? Because you can loose reps on the DB flat press.
For hypertrophy I suggest switching between barbel and dbs.
As for different exercises for chest/triceps/shoulder yes there are plenty. Dips,flys,chest press machines * will let shoulders rest*
Diamond pushups ect ect
I will save your life with this next suggestion.
Add in rotator cuff work,add extra rear delt work and add in grip training.
These are steps to prevent injury and fix imbalances.
Representative of Chaos and Pain, LLC
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05-14-2013, 06:10 PM
05-14-2013, 06:49 PM
Powerlifting is way more involved than recreational lifting. Even with perfect form injury can happen because it's just a lot of weight. Just because you do squats perfectly wuth 135lbs doesnt mean you can squat 800lbs. The point is that if an exercise is done properly with good form with weights that a person can handle comfortably for around 10-12 reps most injuries can be prevented.
Like anything else, there are ppl who just are not build to do a particular exercise and it's wise to make adjustements according to what works for you.
Nobody needs to go crazy with the weights to build muscle, is the stress that you put on the muscle that counts.
I was recently reading about Robby Robinson, an old time bodybuilder who at 65 yo looks phenomenal. He said that he never had any major injuries throughout his bodybuilding career simply because he used good form with controled movement and he really didnt go crazy with the weights. He was more of a shaper of his body rather than the usual pure bulk u see now days. Anyway, there is no subsitution for good form regardless if you do DBs, flat bench, dips etc still got to do them correctly.
05-14-2013, 06:56 PM
05-14-2013, 07:02 PM
05-14-2013, 07:19 PM
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