Thread 76613085

i feel like everyone i know who benches ends up injuring a shoulder

>>76613085 (OP)
The scapulas are meant to move freely and you can't do that safely on a bench. In theory weighted pushups are better but it's harder to keep stable and load progressively. Dips done with good form like with rings or a Toro (angled) bars are a bit better. Sled pushes work too if you have access.

fuck bro I was just thinking about make a post how my shoulder feels fucked. I was doing smith machine incline bench press. Felt barely any pain in my workout but the next day its definietly tweaked.

What could possibly replace the incline bench though? Its like my favorite workout :(

Pinching your shoulder blades back is inarguably the worst piece of common wisdom in the gym. I stopped doing that and let my shoulders naturally protract and retract while maintaining my arch and all my shoulder discomfort from benching went away. When you forcibly pin your shoulders back your serratus and pecs cant actually engage so a lot of the stress winds up being placed on your arms and shoulder. Try it out sometime, pin your shoulders to make the initial arch, pull the bar to your chest then let your shoulder blades move forward as you press up. Also try to focus on pulling your upper arms inward as the bar goes up, it helps with actually using your pecs to bench. Only reason I know this is because I have long monkey arms that make my bench dogshit. Note that I exclusively do close grip with a reasonable arch not a powershitter uber wide grip and big arch.

>>76613090
my understanding as a total retard that doesn't know anything is that incline legitimately just cannot be done safely at high weight because of a complete lack of structural support at that angle.

sucks. seems like all the best exercises (for muscle growth in hard to grow areas) will fuck your shit up eventually. god i fucking loved upright rows.

>>76613085 (OP)
I bench frequently for like 1,5 a year since I started lifting (PR 125kg / 275lbs now) and Ive never had a single shoulder injury

>>76613085 (OP)
Seated dumbbell ohp is what did it for me

>>76613085 (OP)
You either quit a DYEL or bench long enough to reach snap city.

>>76613155
yeah everyone likes to do it seated but it always felt comparatively unsafe to me. no idea why.

>>76613085 (OP)
If youre teying to get 1rm up asap youll probably get fucked up. You arent supposed to take lifting so seriously. Tendons take like 4x as long to heal and build than muscle. Plus youre probably grinding/pinching/stretching them over bone/muscle under load.

>>76613170
Basically just don't be a powershitter and you'll be fine

>>76613085 (OP)
My shoulders are fucked so I unironically use a chaiselong couch to do dumbbell chest press. Its amazing and I am finally growing my chest.

>>76613170
Reason i opted for a heavy deload while going from 3x5 to 5x5. I also do like 4 different exercises as warm-ups before bench with a rubber band such as face pulls, external rotations, one i don't know the name of, and wall chest openers.

Yep I just test out 75 pound dumbbells and my shoulder is definitely fucked. I can still lift them but it hurts too much. Hopefully I can still use pressing machines without pain. I will have to test it at the gym

>>76613179
Nah if i was foing mostly narrow rotated in with forearms/hands, forward and in with elbows, chest ahead of ribs and down, thats best for benching a lot. But, i prefer wide grip thumbless for bottom rom power, but i did that a ton wrong and my shits fucked.

Been benching for 16 years with no issues. Now my work sets are 3.2pl for 3-4 reps
Always squeeze your shoulder blades, shoulders down and push chest forward, even on warmups

>>76613089
Dipbros are always talking about popping something. And if you're lifting for aesthetics some people don't even flat bench, let alone dip, because of the boobs.

If you fully retract shoulder blades benching, and keep them there, they're fine.

>>76613090
Wtf i thought incline smith machine with the most scientific and safe lift to get the best upper pecs full chest ever wtf noooooo

Just do flat bench, bulletproof your shoulder girdle and learn proper technique, fag

>>76613227
>not benchmaxxing because muscles grow too fast
Get good at incline delts and arms, back/arms/forearms you can lift as much as you want. I like narrow shove incline, tons of delt work, and punch grip delt biased various presses. Lats/back/traps are way easier.

>>76613085 (OP)
My shoulder is fucked from benching. I am building delts/arms so i dont look like a fuckin fridge with pool noodle arms.

>>76613085 (OP)
The "do full ROM" shit is a meme for generating ortho clinic business. Just bench from 90 degree elbow bend to just before lockout at 180 and you'll be fine.

>>76613291
nice facebook boomer image retard.

>>76613089
Maybe humans weren't meant to have a huge chest. How often on the past did monkeys lay on their back and push something off them? How often did they do push-ups?

i remember being on here a decade ago and laughing at the boomers who managed to snap their shit lifting weights and now I am one of them

>>76613096
>Also try to focus on pulling your upper arms inward as the bar goes up, it helps with actually using your pecs to bench
what did he mean by this

>>76613096
post your working set bench

>>76613434
hehe same bro
I remember being like 20 years old and doing the most retarded shit with terrible form and no warm up and no problem
went to snap city at 29 and haven't looked back

>>76613085 (OP)
Ended up with scapular dyskinesia from benching.
Took about 9 months of physiotherapy to fix it.
I just overhead press these days.

Fuck benching. There's a reason olympic lifters don't bother with it.

>>76613085 (OP)
I bought a football bar

>>76613085 (OP)
benching isn't worth it. These machines are way better

>>76613138
I have been benching for a decade without a single shoulder injury. They had a year long rehab for my torn supraspinatus

>>76613090
>What could possibly replace the incline bench though? Its like my favorite workout :(
>>76614138
i just take conventional motions and take the best resistance profile and turn it into isometric hold in this resistance profile - it's great

like if u take 2 dumbbells and hold em as if u were BTN pressing at head height and do nothing but keep scapulae down it will grow delts front and middle beautifully but won't fuck you up at all :D

>but i want pecs
it does clavicular head, sternocostal:
press down and in on a stool or sth one handed with protracted shoulder and scaps dropped down - simple as that :D

i'm screencapping this thread bot :D

Never heard of anyone hurting their shoulder bping. I dont feel bench in my shoulders at all

>>76613085 (OP)
I've never injured my shoulder benching and I can bench 2pl8 for 5 reps. What the fuck are you all talking about? Nobody I know that benches has ever injured their shoulder benching. I boulder too so I'd know if my shoulder was fucked. I don't even get slight shoulder discomfort from benching. You are all just a bunch of stupid faggots.

>>76614296
Yeah they're just nerds with probably horrible form or something.

>>76614220
how did you steal my post before I even made it

>>76613085 (OP)
If you don't have a sore shoulder you probably don't bench enough.

t. 420lb bencher with bursitis

>>76614305
>and I can bench 2pl8 for 5 reps
LMAOOOOOO

>>76614484
post body