Bench press does not have to be perfromed heavy to achieve mass gains and strength. Maxing out in BP is purely an ego thing. I also hurt my shoulder and have since been much smarter while working chest. More dips and negatives should keep you gaining without too much strain. I 've been taking creatine and glutamine for the last 5 years and enjoy the extra pump and recovery. GL
I'm not talking maxing out, I'm talking 5 reps heavy...I would never max out. ...I use to do dips til the cows came home, my shoulders just can't take them like they use to.
I think I'm going to go back to my roots and do just that though, start slow and work back up with dips and benching .
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http://www.t-nation.com/readTopic.do?id=1406720 -> Lesson #9 and
http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html
Also if you find #1 useful get the DVD http://www.magnificentmobility.com/ for lots of good warm-ups.
http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html
Also if you find #1 useful get the DVD http://www.magnificentmobility.com/ for lots of good warm-ups.
my eog wont let me quit benching either.......
i also injured a shoulder,,,,,, i cant do Incline barbell presses...... i substitute dumbells on the incline......
suggest, as you said, go back to basics.........
start light, adding 5-10lbs per workout........ 4-6 sets, working from 5-10 reps...... also might want to cheat a little...... if your not going to comps, cheating is great for adding poundage to your bench...... simply arch that back........ best way is to put feet on bench, then arch way up...... also get a good thick towel and lay on chest....... just a little help to get the poundage back up there....
move on to inclines...... 4 sets..... then to flyes and finally dips.......
pretty basic stuff..........
luckily my flat bench was not affected by my shoulder injury......
i also injured a shoulder,,,,,, i cant do Incline barbell presses...... i substitute dumbells on the incline......
suggest, as you said, go back to basics.........
start light, adding 5-10lbs per workout........ 4-6 sets, working from 5-10 reps...... also might want to cheat a little...... if your not going to comps, cheating is great for adding poundage to your bench...... simply arch that back........ best way is to put feet on bench, then arch way up...... also get a good thick towel and lay on chest....... just a little help to get the poundage back up there....
move on to inclines...... 4 sets..... then to flyes and finally dips.......
pretty basic stuff..........
luckily my flat bench was not affected by my shoulder injury......
trust me guys I know all the ins and outs, I have hit a wall though, I can't get back my old strength, which was borderline phenomenal for someone weighing 205 lbs and never taking anything. it is very weird to be moving about 66% of what I use to and feeling as if I can't get any stronger, I mean I look at the weight like 'are you kidding me this is what i use to lift in my sleep and now I'm struggling with moving past it....I guess it's age , this is only on the bench though, that is what really baffles me.
works about opposite for me......... over the years all my lifts have slipped but the bench........... i guess that is still the only lift i care about..... i used to use a lot of weight on many exercies (lying tricep extensions) but i dont care what i use these days, except for the bench.........
I quit caring because I had no choice, it was always my favorite too, just knowing where I was mattered...then a fluke injury occured and its never been the same...I came back too early and blew out my shoulder working out with about 250, I always bounced back! So after my injury I figured had healed I started slow but was on my way back when it just gave out, like someone pulled a rug out from under me, no warning! from that point on I never worked out with more than 230-235 maybe 240 sometimes, which is kinda sad. The thing I have noticed though is my overall upperbody mass is harder to maintain, so I joined a gym and tried using machines, it's just not the same...I don't know how else to put it, and I don't think it's mental. So now it's been like 5-6 years and I may never get it back, or even close, and that sucks.
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Unfortunately when it comes to weights and fitness you're only as good as what you've done lately...and I am dogshit now days....I don't think I realized how far I had fallen til i saw pictures this past summer at the beach...
Perhaps being on the internet 15 hours a day is part of the problem
hno:
Perhaps being on the internet 15 hours a day is part of the problem
hno:Does it really matter? You can bench 5 tons and I can bench 15 lbs but if I look better with my shirt off, shouldnt that count?
I cant bench for shit. 225lbs about 6 times. I weigh 165lbs and have been lifting for 7-8 years. But you put me next to a regular guy in my gym who can bench 300+ pounds...no contest.
I cant bench for shit. 225lbs about 6 times. I weigh 165lbs and have been lifting for 7-8 years. But you put me next to a regular guy in my gym who can bench 300+ pounds...no contest.
Journeyman, go easy on that shoulder. You can work it and make it strong without risking further damage. Unfortunately, I know this all too well, having had one of my shoulders sliced and diced twice (dislocation, then third degree separation). I've had good success keeping it strong by limiting myself to dumbbell work only, to ensure that the supporting muscles always get plenty of work. The few times I've tried to see what I can do with a barbell, I find there's a serious limit, but the muscles are strong.
It ain't about bench press numbers; it's about staying string and healthy.
It ain't about bench press numbers; it's about staying string and healthy.
I used to have a lot of shoulder/rotator cuff problems. Used to really inhibit my bench press workouts. Still have to really have to stretch and warm the shoulders up good before benching. 3-4 minutes worth of arm rotations/rotator cuff exercises followed by a fairly light warm up set.
