oracle_man
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I'm tired of hitting the flat bench and only end up with sore shoulders. How can i isolate my pecs and minimize shoulder work?
oracle_man
oracle_man
Same with me. I was getting **** for not letting the bar come down to my chest or when doing dumbbell presses, letting them come down very far either. For me it was definately worth not having the pain in the shoulders to sacrifice a couple of inches of movement.The other thing is I don't touch my chest with the bar because it overstreches my shoulder with my bio-mechanics. It can put a lot of torque on the joint when stressed like that. I come 1-2 inches above my chest.
Good luck.
There are a few things you can do that have helped me tremdously. One, use dumbbells instead of barbells. Dumbbells give you a more natural range of motion. It also hits your stabilizer muscles a lot better or muscles you usually don't use when using a barbell. If you're worried about going down too far using dumbbells you're using too much weight or you need a spotter. Also, you can't cheat with dumbbells like you can with a barbell using your chest as a trampoline in the positive part of the lift. I'm also fond of working out uni-laterally or working each side seperately to evenly distribute stength to both sides. On a barbell your stronger side will make up for the weaker side always causing a strength difference and usually a size difference in both sides. Two, do rotator cuff exercises. I usually do just the db external rotation which has definately helped a lot with soreness and pain(type "rotator cuff exercises" into a serach engine, you'll find plenty of info). These sites will explain to you why your rotators are so important in training. If you want to isolate your chest more do flyes or something. Either way, most if not all chest exercises involve your shoulders.I'm tired of hitting the flat bench and only end up with sore shoulders. How can i isolate my pecs and minimize shoulder work?
oracle_man
:thumbsup:I had to change to incline bench bench press, and dumbells for the flat. This switch greatly helped my shoulders.
I love incline bench press.I had to change to incline bench bench press, and dumbells for the flat. This switch greatly helped my shoulders.
I am having the same problem.I'm tired of hitting the flat bench and only end up with sore shoulders. How can i isolate my pecs and minimize shoulder work?
oracle_man
I had to change to incline bench bench press, and dumbells for the flat. This switch greatly helped my shoulders.
:goodpost:Keeping your elbows in when flat benching takes a lot of the lift off the shoulders and puts it on the pecs and triceps.
Also, doing heavy decline bench with a narrow grip and keeping your elbows at your side teaches you to push the bar away from your shoulders and to use your triceps more.
I have problems with both shoulders, and my solution was to limit the Range of Motion by using a power rack with safety bars that won't allow me to go any lower than upper arms paralell to my torso level. I find dumbell bench presses to be more troublesome because it is harder to limit the degree of descent...The other thing is I don't touch my chest with the bar because it overstreches my shoulder with my bio-mechanics. It can put a lot of torque on the joint when stressed like that. I come 1-2 inches above my chest.
Good luck.
it depends what the shoulder injury is ... for me personally flat hurts my shoulder MUCH more than inclineI would think that Incline BB Bench would cause more shoulder pain with the angle. It does for me and I only do DB for incline. Warming up and stretching is the key for me.
This is exactly what I did as well. Also, I do rotator cuff exercises before any pushing day as a warm up.I had to change to incline bench bench press, and dumbells for the flat. This switch greatly helped my shoulders.
I quit benching for four months and did barbell inclines instead. Flys also hurt my shoulders so I droppedCommon problem especially with us ole timers..
Cuffs nailed it...ya what he said :goodpost:
Bump.I had to change to incline bench bench press, and dumbells for the flat. This switch greatly helped my shoulders.
Don't you hate that ****? My gym is the same. I going to have to switch to barbell's again which is something I really don't want to do. 120's for 15 to 20 reps plus isn't my style you know.gym only goes up to 120's.
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