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Thread: No Flat Bench! (Part 2)

  1. #1
    Determined
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    No Flat Bench! (Part 2)

    About 2 weeks ago I posted asking for advice on a chest routine since my shoulder problem prevents me from doing any kind of flat bench press. I then tried declines, however this turned out to be just as painful. So, I can pretty much only do chest pressing movements without pain if they are on an incline. Here is my current chest routine.. advice is appreciated.

    Incline BB 10, 8, 6, drop 8
    Incline or Flat DB Fly's 10, 8, 6, drop 8
    Cable Fly's or Dips 10, 8, 6, drop 8

    All sets except drop sets are done to about failure.

    I don't know if anyone out there has an AC joint problem (commonly referred to as 'weightlifter's shoulder') but mine really hates flat bench.
    Last edited by Pjsb; 02-07-2006 at 10:02 PM.
    Paul | 24 | 6'0"
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  2. #2
    SFW! drew's Avatar
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    Try DB flat bench with palms facing in.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #3
    Determined
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    Quote Originally Posted by drew
    Try DB flat bench with palms facing in.
    That's interesting, I've never heard of that.. seems like it would take time getting used to. I guess I'll try it... anyone else have experience doing it this way?
    Paul | 24 | 6'0"
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  4. #4
    Senior Member Meat_Head's Avatar
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    Decline bench!
    Squat...Eat...Sleep...Grow...Repeat

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    Senior Member Sidior's Avatar
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    Quote Originally Posted by xMeat_Headx
    Decline bench!
    dude did you read his post? he said decline hurt as well
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  6. #6
    Irish Rover 1r15h's Avatar
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    I'd have suggested dumbell flyes but I think the cable flyes more than make up for that..I actually prefer the cable version
    " People just don't land on mountaintops… they had to climb."

  7. #7
    Determined
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    So should my one set of incline be enough pressing?
    Paul | 24 | 6'0"
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  8. #8
    Senior Member Meat_Head's Avatar
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    Quote Originally Posted by Sidior
    dude did you read his post? he said decline hurt as well
    My bad, missed that part. Psjb what is your form like on decline and regular bench press?
    Squat...Eat...Sleep...Grow...Repeat

  9. #9
    King Nothing ericg's Avatar
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    Quote Originally Posted by drew
    Try DB flat bench with palms facing in.
    :withstupi

    Also wont hurt to try using DBs on a swiss ball. They seemed to help me get through some of my shoulder problems, and dont think you wont be able to work up in weight - I got up to the 80-90s while doing it this way and I believe Anthony pushed the 120s on the ball.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
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  10. #10
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    Both of my shoulders are bad,(from skating) they dislocate/ fall out socket, all the time. If i sneeze too hard, or put my arm over my head when im sleeping, just about everything makes them fall out. So im very carful what i do when im lifting, because who wants to dislocate their should while holding 200lbs of weight over their face!

    I cant do peck decks, my arms just wont let me thats my main prob. I do LOTS of cable crossovers though to make up for it and i pretty much only do dumbbell bench /incline/ decline.

    but yeah, Theres alot you can do with those cables.
    I love the cables.

  11. #11
    monster in training DarrenEff's Avatar
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    uhhh am I the only one who fails to see how he can pull off incline BB bench...but experience pain with flat? They are very similiar movements, minus the slight angle different in your arms.

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    Senior Member Sidior's Avatar
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    Quote Originally Posted by DarrenEff
    uhhh am I the only one who fails to see how he can pull off incline BB bench...but experience pain with flat? They are very similiar movements, minus the slight angle different in your arms.
    I have pain on flat, but none on incline...
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  13. #13
    Determined
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    Quote Originally Posted by DarrenEff
    uhhh am I the only one who fails to see how he can pull off incline BB bench...but experience pain with flat? They are very similiar movements, minus the slight angle different in your arms.
    Uhhh, yes, it apparently seems that way. The stress on your clavical joints is much greater on flat bench. I have noticed a lot of people on this board that can't do flat for a variety of reasons but can do incline since it affects the shoulders differently.

    Thanks for the replies, I'm hoping hitting incline hard will be enough pressing movement, and I will incorporate cables/dips/fly's as more primary chest exercises. I'll also try the DB palms-in approach and swiss ball.

    xMeat headx: My form on flat is solid, I don't use a real wide grip and I keep my elbows in, and bring the bar down slightly under my nips. This knowledge of course came from my previous crap form of not keeping my elbows in and putting too much stress on my shoulders... therefore contributing to my AC joint problem. I saw a specialist 6 months ago, found that my right AC joint was inflamed, he gave me a cortisone shot and said be careful because if the cortisone doesn't help in the long-run you will need surgery. My left shoulder was following suit, however I stopped flat bench and the pain has stopped. Decline is actually worse for me than flat because of the way the shoulder joint is used.
    Last edited by Pjsb; 02-08-2006 at 01:04 PM.
    Paul | 24 | 6'0"
    212 lbs

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