posted Wed, 08/28/2013 - 10:19
1155
Incline vs flat bench. Can I get some expert opionions please?
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My shoulder has been bothering me and aching at night for a cpl of months now and I find I just can't do flat bench anymore without significant pain in the pushing motion (Interestingly, if I use the Smith machine for bench the pain is minimal). Incline (on the Smith machine) is not as painful and I was wondering if I just did incline for bench would I get sufficient mass build-up? Using dumbells are also out of the question as it seems that I get more pain from free motion vs. the restrictive motion of the Smith.
Any suggestions??
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I found that if I take a 5lb plate and work my shoulders around between sets involving chest and shoulders that it helps a lot. I've had shoulder surgery on my right side so if I'm not in the right position I get pinching and pulling in the joint. Take care of those rotator cuffs!
I have had to go lighter on all my weights and increase reps to make up for the decrease in weight. My joints are thanking me now.
56tooBeing my age (old) I have a lot of joint pains . As far as bench I found if I didn't use a very wide grip it would help with the pain . Also concentrating on keeping my elbows in helped a lot. One other thing I do is pin a small dose of Deca twice a week with my cruise test and I believe that has helped tremendously. All this from someone who didn't flat bench for years cause of the joint pain
A lot of my shoulder issues faded away when I started doing rotator cuff exercises regularly.. you especially want to do them right before a chest, shoulder, or back routine..
http://www.youtube.com/watch?v=P6MMD5L7498
I basically do what the guy says but with cable on 10-15 lb resistance.. this isn't something you need to go heavy with.. just one set of each before i start my chest routine.. If I have a shoulder injury then i wait til it start to get better enough and begin doing these exercises every day until I feel ready to go back to benching
this
I never flat bench anymore I've noticed my chest looks better since I started doing incline instead and it takes a lot of stress off my shoulders as well
are you asking for whats a good substitute for the incline/flat bench press?
Dumbbells are going to be your best bet. This way you can take pressure off the shoulders and isolate the chest more. Obviously you're not going to go heavy in the beginning. Just nice controlled reps. Hope your shoulder gets better bro.
Also may want to go to the chiropractor and see if anything maybe out of whack causing the shoulders discomfort.
What Abaddon said; and if you can't kick them up into place without pain, it's probably too heavy.
Ya that s pretty much what I figured. THanks for the help.