Hey guys, I have some pain when benching but decline DB bench and flat close grip bench cause no pain. I'm trying to go on a bulk but im wondering if you'd think that these two exercises will be enough volume? I currently follow the baby got back routine so just know that these exercises are performed on the chest/back day of that program. Maybe I could throw in another chest day during the week that focuses on these two but with a different rep range?
And yes, I have had this injury evaluated by a doctor. It is a muscular imbalance in my rear delt which causes my shoulders to round forward due to poor posture from years of being overweight (also have front delts that are far stronger with makes it alot worse). I can work out just as long as what I do does cause any pain to the shoulder. Also I should add that im not overweight anymore. Four years ago I was 215 pounds at about 5' 10". I cut down to about 154 and have been lifting ever since and am now at about 186 pounds. Stupidly though, this injury has always existed and I made it worse by doing exercises that aggravated it because im stubborn
Thanks for any suggestions/input!
Yes, 2 exercises are plenty for bench. Do the things that don't hurt and do the rehab stuff that will make your shoulders healthy. As for volume, that's up to you. If you feel you need more volume, just increase the sets or reps that you do on those 2 movements. Keep it simple.
I am Ripper. Tearer. Slasher. Gouger. I am the Teeth in the Darkness. The Talons in the Night. Mine is Strength. And Lust. And Power!
Stats: Age: 33 Weight: 215 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220