whats some good mass building alternatives for flat bench?

[Rush8780]

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?

 

[wicked442]

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?

 

[Wrivest]

How does it feel on incline/decline?

 

[hvactech]

First thing that comes to mind is recover your shoulder

 

[drinkyboy]

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.

 

[Rush8780]

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

 

[PumpHouse]

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

 

[Rush8780]

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

 

[PumpHouse]

Edit

 

[Wrivest]

Dude, IMO, if you can do everything else as far as chest goes, I think you'll be just fine

 

[nicksox15]

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.

 

[PaulBlack]

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.

 

[Rush8780]

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

 

[pmdied]

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.

 

[6andaHalf]

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!

 

[thegodfather]

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.

 

[Rush8780]

Thanks for the advice guys

 

[Guido1983]

Push-up different angles and movements

Seated hammer strength machines

 

[hvactech]

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