>quit benching for a month>all forms of shoulder pain go awayReally makes you think
>>75435248Im on this exact arc now.Go to gym, feel good, warm up go bench first up. Shoulder sore fore rest of workout and can only give 80% effort for rest of session
>>75435248the bench press is quite an obsolete exercise if you have access to a good machine.some people are blessed with biomechanics which allows them to reaaly load it without getting hurt, but most of us will have shoulder issues as we progress
>>75435248Flat benching is a meme. You could even neck yourself with a spotter too.
Cable crossover is superior.I had to go down like half the weight from benchpress.
I didn't have specific shoulder pain on bench press but I gave up on this exercise, my progress was too slow (65kg after two years into lifting) whereas I was making progress everywhere else. I don't know, maybe by biomechanics are not good for this exercise?
>>75435248same here. stopped flatbenching 2months ago and all pain gone.i do incline bench on smith machine now, its way smoother movement while still big load
>>75435248dumbell press is superior. let's you follow your natural range of motion, works stabilisers, and makes sure each side is getting hit equally, no compensation.
Any form tips I want to shift away from elbow pain towards more shoulder pain
>>75435248>>75435625
>>75435248>quit deadlifting >lower back pain gets worse
>>75435598Contrary to average form your back should really only curve a little bit as you tuck your scaps into the bench. This form will ultimately give you more ROM on chest. Don't tuck your chin, look straight up. This actually puts more stress on the spine if you do a heavier lift because the tightness pulling your spine upwards. Try widening your grip a bit, like middle finger or pointer finger on the bar ring if not already.
>>75435248>really makes you thinkYes. It makes me think about how dog shit your bench press form is. Your shoulders should not be hurting at all if done correctly. You ARE pinching your shoulder blades together as you lay on the bench, and keeping them pinched throughout the whole lift, right? This opens your chest up and puts the shoulders in a stronger position. Surely you're not just laying down and reaching up and benching with unbraced shoulders??
>>75435640>He doesn't even brace his scapsUgghhhh
>>75435640>pinching your shoulder bladesngmi
>>75435248Yeah it's a piece of shit lift that is incredibly overrated at this point, almost as overrated as deadlifts.You'll ascend once you realize the "big 3" (or big 4 if you count that OHP shite) are the biggest hampers of success to anyone who is not a complete noob lifter.
Been benching for like 10 years and never had a single shoulder injury. You faggots are probably cucks who have to "Look tough" so you push weight that your body isn't ready for. I warm up with the bar and not afraid to slap two 25's and warm my way up to 3 plates. Stop caring about what others think and lift respectable weight in relation to your strength level.
>>75435640Sounds like copeB*nch pressing is unnatural and jewish
I get the impression most people don't do it right, nor do they care to learn. They lift weights because they're tough, and tough guys don't watch tutorial videos.Oh well.
>>75435631How do I know what my joints can support though?
>>75435753So what do you do for chest instead? At the very least you have to do the incline press
>>75435356>Only benches double what he can cable crossover>>75435360>65kg after two years into liftingThese are the dyels trying to dispense lifting advice
>>75435248>All successful lifters preach the need of a recovery periodHOLY SHIT THIS REALLY GETS THE NOGGIN' A JOGGIN'!!!1
>>75436111When they hurt.
>>75435723I've been benching for 15 years and never hurt my shoulders once from it even at 3pl8 full ROM and 4pl8 partial ROM. Suck my twat.>>75436049Bench pressing is very jewish but there is no cope in my post.
>>75435360sorry man 65kg after 2 years is really poor, you can't have been eating enough and have neglected form
>>75435248Yeah no shit. It's a retarded movement (bb one) memed in by powersharters. It's not even good for chest building since your there is no adduction of the shoulder, your arm is not moving inwards.Just do dips, db bench or chest flies on a machine/cables if you actually want some chesticles.
i still bench 3x a week even with slight pain on my shoulders (its gone now bc im still benching)
>>75435248I love benching and recently hit 2 plates for 4 reps, I've never felt pain in my shoulders. Does the pain come later down the line or am I just lucky?
>>75435360My form is good I guess, I have been supervised by friends who are experienced lifters and also personal trainers. I've heard that bench press is really dependent on whether you are in caloric surplus or not, is it true?
>>75436063Whatever you say, little man
>>75436522Your form is good so neither. If benching hurts your shoulders, you're doing something wrong, simple as. Any other explanation is pure medical grade copium.
>>75435598lol
I can't bench more than 180lbs now. My left shoulder is fucked up for life
>benched lmao2pl8+ for reps back in the day>long break (almost a decade)>come back to liftan' barbell and dumbbell flat bench>right arm feels immaculate, strong as an ox, comfy through the entire range of motion>left arm always feels like I'm doing something wrong, barely feel it in left pec, left shoulder grindy, doesn't even feel strong doing the movement against air>left grip is significantly weaker tooI feel like I need to go to a chiropractor or a real personal trainer
>>75435723>being a cunt against best form for benchSbapamfcs
>>75438848clavicular head of pectoralis major: stand next to wall and brace elbow of not working arm on it at approximately shoulder heightpress with elbow of other, working arm on palm of braced arm that's it, keep shoulder of working arm pronated and fully externally rotated sternal head of pectoralis major: sit down and spread your thighs, reach inbetween your legs to the thing u're sitting on, fully internally rotate shoulder (elbow as foreward as it goes) press down and behind u with slightly bent elbow as if u tried to get up without using legs both are bulletproof isolations of pectoralis major heads, impingeless, with muscle fibers of isolated heads straight between attachment and origin points why are u benching? when u bench your shoulders are retracted and elbows are behind u - each condition seperately wraps pectoralis major around your ribcage, and u get both of these conditions while benching lol >I feel like I need to go to a chiropractor or a real personal trainerjust wank with other hand only for 6 weeks :D >u firstmine's double double and head sticks out - not an option
>>75435753If you get rid of flat bench or deadlift, I don't give a shit. But if you don't squat you're a weak pussy.
>>75440580>But if you don't squat you're a weak pussy.yes if u do any retardo compounds with idiot heavy stick u do not care one bit about your health - true, and u ain't growing what u wish for either: >>75439842
>>75440580If you're squatting regularly he real how hard are you going on upper body. Squatting is supposed to be like 6-8wks because it fucks up your other shit. Like how often are you doing every other day benching or 3x/wk bench/military press let alone the other shit that'll push your lifts up faster assuming you're bulking.
>>75435248Maybe you were lifting too heavy.
>>75442499>>75442540no, it's just that retardo heavy stick is no good, at all: >>75439842
>during the movement literally less pain than usual>next day weird discomfort, pain traveling around in different spots on the shoulder and upper back >"Oh fuck this is it">pain subsides in three to four days>"let's see how we do, carefully">movement feels fine, no acute pain>repeat entire cyclebros wtf
>>75435360I'm sorry dawg but i gotta ask. are you a woman?Most guys start at like 50kg bench and are benching 60 within A MONTH. Goes up by prob 2.5kg per month for them after that untill they plataeu around 90kg and move up slower.Brother you have to do progressive overload on some other excercises, or get over your fear of benching if that is limiting you.Start benching with dumbells again, will be good for you.
>>75443004>>75442955there is no reason to bench at all, and all the reasons there are are not valid, see this pec: >>75442284this is not good pec, it's fucked up with benching pec this is how u do pecs: >>75439842>why are u benching? when u bench your shoulders are retracted and elbows are behind u - each condition seperately wraps pectoralis major around your ribcage, and u get both of these conditions while benching lol
>>75435360don't listen to the people shitting on you. >>75443004most people do not start at 50kg bench, you pulled that out of your ass. I was a skinny Asmongold tier skeleton when I started, I couldn't even lift 20kg. After 2 years was benching about 75kg. Maybe guy you replied to was in a similar (or worse) position
I stopped doing pullups and my elbow pain went away.
>>75435248This is a powershitter exercise Complete waste of time and dangerous if you're after aesthetics
>>75443152You are 60kg and mince around in a muscle shirt by the cable station, right?
>>75443218you're fat
Ive suddenly lost like 5kg of strength on my bench for literally no reason. no other lift has changedmy diet has stayed the same, my recovery too, my routine, etc.wtf?!
>>75435360> (65kg after two years into lifting)Are you going through chemo, wtf
>>75435765Most injuries are the result of improper load for your tissue strength. You can have perfect technique and get injured if you don't warm up or push more than you can manage or push when you're tired and underslept etc
>>75443004>Most guys start at like 50kg benchLmao absolutely not
At least it doesn't destroy my back like 90lb dumbbells do when trying to get them in position for the DB Bench Press.
>>75443113>>75443004>>75435360I recently turned 28. I was your typical dyel skinnyfat dude that doesn't do any sport. I started with just the bar and recently achieved 65 kg for reps after about 6-7 months of working out.
>>75435248Just use a converging chest press and cable flies instead to work your pecs
>>75442499The absolute state of this board. Why do dyels who don't lift at all post here.
>>75443004Hi! I'm the one you replied to. I started lifting in September 2022 at 23 and I had never played sports in my entire life before (expect mandatory PE at school). At my first session I couldn't bench the empty bar, it took me 2 months to reach 40kg but I reached my first plateau here. I started a bulk and achieved 50kg in January but hit another plateau. I managed to reach 60kg by August 2023 and 65kg in January 2024. Then, I decided to give up on this exercise, it was the only one I couldn't make progress on, I don't really know why. I know that I was close to failure because it happened to me several times to reach failure and being helped by someone to rerack the bar. I don't know, it's not a way for me to cope but I noticed that bench abilities seem to really depends on your body type, your bone structure and your nervous system. My chest is almost non existent compared to my shoulders by the way.
>>75435248Your form sucks and you’re doing too much weight. Bench is also a fine exercise, just very technical. More technical than a squat even
>>75435765Based. Early 20's me would go bar to 1pl8. Now that I'm an old fag at 31, it's a scenic drive through warm up city. I cringe seeing zoomers go straight to 1pl8 with no clips and bang out 3 shaky reps before adding 50 pounds and scrolling on their phones for 20 minutes. They'll injure themselves and either learn or die so the issue works itself out.
>>75438848Start jerking off with your left arm. You're too unbalanced from years of right arm cranking.
>>75435248You should NOT have any sort of shoulder pain after benching. Check your form.
>>75444073>chest is nonexistentDo DB instead. It targets chest more than barbell, you can get a deeper stretch in the muscle fibers. The downside is you can't ego lift as easily.
>>75444561I tried but I have like 0 grip on the barbells, it's impossible for me to start the movement and my hands are too sweaty
>>75444567Idk man. Chalk? Try a lighter weight? Stop having such a defeatist mindset, and actually focus on bettering yourself a little more each day?
>>75444597I just do other things (chest press, pec fly, dips) but I feel like bench press or other variations of this exercise is necessary
>>75438848You don’t need any of the complicated shit just do lots of warmup reps and lots of reps and sets in general. Keep your submaximal sets as perfect as possible, and your issue will probably just disappear.The whole „uneven“ thing is something I always hear noobs say, you’ve just been temporarily downgraded to beginner tier because you took such a long break.
>>75435360Man and I thought I had it bad. I got to 205lbs and was stuck there for about 10 years until I became a roidtranny and now I did my first 225lbs (4pl8) 3 reps. Bench is comically slow but I'm hoping by the end of my blast to get to at least 250lbs.
>waaah benching is too hard and it hurts my feelings This is the actual state of /fit/ now.
just do pause bench in the 8-12 rep range and don't neglect behind the neck pulling and pushing stuff (ultra light weight)my shoulder was fucked for a while but feels greatalso tested my strength after using around 135-155 for reps and was able to bench 225 for 2 reps
>>75444840to add to thisI started benching 6 weeks ago and did 135 for 10 reps x4 stayed at that weight for a bit (only benching once a week)a couple weeks ago I tested 185 and hit 6 reps then came back down to 155 for 12 repsyesterday was 225x2 and 205x5gonna go back to high volume stuff again cause it feels better for my shoulder
>>75435273You just have to accept you can't do high volume or high intensity benching if your genetics don't allow it, and you have to abandon dreams of being an advanced or elite bench presser.I feel I can introduce benching every other full body session and I simply do one set to failure at this point and that's it + some triceps work. Every other session is dips which gives a healthy stretch or overhead dumbbell press which was my main movement before getting back to dips, then bench. Overhead movements really help open up the shoulders and rib cage if you do them right and extend at the top. One of the symptoms of too tight pecs and shoulders is you can't extend your arms straight up, not talking about raising your hand to your side like doing a side delt exercise, but just extending your hand up like reaching to the ceiling.
>>75435288A lot of exercises are obsolete in a way that "you have to train x mostly to be good at x".
>>75439842can you link something, tell me what to search, or be a bit more descriptive for these exercises? im having trouble picturing these motions
>>75444718>225>4pl8Kill yourself in the head>but there's 4pl8 on the barThen go bench 3pl8 and let me know how it goes and I still won't accept your apology.
>>75435248>do squats >low back hurts someeevery timetruly a mystery of the ages
Your grip was too wide.
>>75444975true, mine is like shoulder width and my shoulders feel goodalso pull shoulder blades back and down, engage lats
>>75444718>205 for 10 yearswhat were you doing to accomplish this impressive feat of non-progress?I am >>75444840and got 225 in 6 weeks of benching 1x per week at 185lbs
>>75435248The answer is more straightforward than you probably expect. You can bench higher weights using shit form. Some people can't handle benching lower weights. OMG cannot have number go down. Result is inevitable shoulder pain for that kind of person.No different than bending your back when deadlifting; you'll lift more... for awhile.Or swinging the weights and shrugging your shoulders when bicep curling.Talk to a PT about fixing your form. By PT I mean physical therapist not personal trainer LOL.Your orthopedic surgeon might have a comment or two.I used to have a really good book from the 90s about proper form I forget the name but the plot line was an old highly experienced orthopedic surgeon who was also a life long lifter wrote an entire book about how NOT to become one of his patients. IIRC deadlift related injuries are more dramatic but bench injuries are more likely, or something like that.
>>75435360I had a similar experience (165lbs after like 4 years) and the thing that it turned out to be was my grip strength and using a thicker bar for my giant gorilla hands. Added 45lbs to a years long plateau in a little over a month. It could be something you wouldn't even think of. How is your squat? Do you use leg drive when benching?
>>75435360Wtf, it's not the exercise you're just a retard
>>75446156I don't have this problem of struggling to increase the weight on other exercises>>75446119I'm squatting 120kg on 4*8
>>75435248Makes me think your form sucks.
>>75435248I'm a recovering fatty, currently 300 lbs. and 6'4". Along with dieting and walking I've been doing light calisthenic work out home. But I've wanted to join a gym for weights since push ups and squats holding my singular 25 lb. dumbbell can only do so much. Should I just avoid bench all together? I do push-ups every other day and even given how fat I am they haven't bothered my shoulders.
>>75446389You don't have to think, you know. Been benching for years and never experienced shoulder pain aside from when I was a newbie and had shit form. OP can only blame himself when his inevitabley shoulder pain returns
you should only do bench once a week. Only gym rats do that shit every day because they are fucking retards
>>75443066to the bottomthere is no "good form" of benching fuck off bot
>>75447276why should u bench? >pecsu ain't getting any anyways, here, free pecs, all u want pecs: >>75444226>>75444243>but it's not liftinglifting is retarded retard
