So I'm on my second round of HCT and switched from regular bench to incline... It's just murdering my shoulders. It hurts, and not in the good way.
One thing that I'm pondering is that I need to change my grip width?
I'm gripping the bar like I usually do on the bench press, should I try wider? Any other suggestions?
I'd suggest just doing overhead press instead of incline. About 10 months ago I could incline about 95 lbs.. I got on SS and stopped doing inclines altogether..
About a month ago my workout buddy was getting me to help him with 165 on incline doing negatives... I jumped on and busted out 5 reps on incline with no problem.
I just prefer OHP to incline bench. It seems like nearly the same exercise but overhead to me is a little more fun. And doing OHP definitely made my incline press shoot up from what I could tell.
High incline pressing with the bar is not for me either. I use dumbbells on a low incline with no shoulder pain.
I was doing DB's but now I'm getting so heavy in weight I have to have someone hand them to me on my last 2 2 2 . Getting a stranger to hand you weights every 30 seconds is kind of awkward.
I would do OHP but this incline is my chest exercise for the routine.
I thought maybe I was doing something wrong. But it looks like others don't particularly care for the lift.
Any other thoughts? Could I be letting the weight too far out in front of me/behind?
Much appreciated responses.
Call me Captain Obvious but have you played around with grip and bar path with an empty bar? It didn't hurt with DB's?
The narrower the grip the more you're asking your shoulders to do to get the bar to your chest - I'm assuming it hurts as you get closer to the chest?
I prefer a wider grip and bring it down to the clavicles.
If all else fails, have you considered a machine variation?
Thanks for the tips. That's exactly what I was looking for. I was letting the bar hit my pecs (too far forward) and it sounds like I need to widen up my grip.
You may also want to consider dumbbell inclines, with the hands turned inwards a bit (like halfway between the grip you would have if hold a bar and palms facing). Many people with bad shoulders find that easier.
But remember that even though you may lighten the load it doesn't mean it shouldn't be hard. Focus on keeping tension in the pecs and contracting them on every rep or every set.
If you do use a bar keep your shoulder blades somewhat pinched together during the press it will take stress out of the shoulder as well.
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How about the angle of the bench... is it 45 degrees of less? Or is it more upright, between 46 and 90?
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