whats some good mass building alternatives for flat bench?

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    whats some good mass building alternatives for flat bench?


    My right shoulder will just not hold up to flat bench anymore, dumbbell or barbell. I need some good stuff to substitute for some size, any ideas?

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    Quote Originally Posted by Rush8780 View Post
    My right shoulder will just not hold up to flat bench anymore, dumbbell or barbell. I need some good stuff to substitute for some size, any ideas?
    Can you do dips?
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    How does it feel on incline/decline?
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    First thing that comes to mind is recover your shoulder
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    You could always focus on incline bench at various angles. My lower pecs grow considerably faster than my upper. I had the same issue and resorted to this and rehab work and I'm pleased with results thus far.
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    As far as recovery goes. I'm currently deployed an I took almost a month off to heal and spend with my family. The week I started back up I started right back. I can literally do every other angle. Even dips. Just flat bench kills my rotator cuff
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    Are you asking solely based on chest development? Cuz honestly weighted push-ups and ring flyes did more for my chest size than flat benching ever did
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    Man do be honest with u I'm up for anything that I can do with my shoulder the way it is. If it doesn't hurt il def give it a go
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    Dude, IMO, if you can do everything else as far as chest goes, I think you'll be just fine
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    Yea, kinda weird that you have no pain with any other movement as there's some similarities there. But if that's all you can't do you should be fine. I would still get that shoulder checked out if you can. May be an easy fix.
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    Quote Originally Posted by Rush8780 View Post
    As far as recovery goes. I'm currently deployed an I took almost a month off to heal and spend with my family. The week I started back up I started right back. I can literally do every other angle. Even dips. Just flat bench kills my rotator cuff
    When I hurt my shoulder flat BPing, lying L-flyes with a #5 plate only, really got me back to pressing again in about 6 weeks.
    Might be worth some rehab work to strengthen those little exterior cuff muscles.
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    Yeah I usually take a 5or a 10 plTe and do rotator cuff movements but usually just one set prolly need to do it more
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    Before pressing I'll warm up with several sets of standing rear delt flys with a band to really pump blood into the shoulders and traps. I've read a number of articles indicating the benefit of performing posterior shoulder/trap movements as a precursor to pressing movements. It took a few week but now I have minimal discomfort when pressing. Also, I'll slide a 10 lb plate under the foot area of the flat bench to give it a slight decline. That, too seems to help.
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    Quote Originally Posted by pmdied View Post
    Before pressing I'll warm up with several sets of standing rear delt flys with a band to really pump blood into the shoulders and traps. I've read a number of articles indicating the benefit of performing posterior shoulder/trap movements as a precursor to pressing movements. It took a few week but now I have minimal discomfort when pressing. Also, I'll slide a 10 lb plate under the foot area of the flat bench to give it a slight decline. That, too seems to help.
    This is good advice. Doing a little assistance work to pump the shoulders/traps could definitely help stabilize the pressing movements.

    Also, have you trying a joint supp like Cissus? I couldn't bench for a while after benching at too high of a frequency and Cissus really blew my mind how fast I was able to heal. I really thought i would have to work around flat bench from then on but i was back at it in 2 weeks!
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    I almost never do flat bench anymore, at least not conventional stuff. Since my shoulder surgery in 09', I have stopped doing them. I also do rotator cuff exercises before EVERY workout, and still achieve good chest development doing other movements. Just have to work around the injury and do your best.
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    Thanks for the advice guys
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    Push-up different angles and movements

    Seated hammer strength machines
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    The seated chest press does work well for me, you can really feel the pec isolation
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