Bench press

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  • #184445
    Simo Matikainen
    Participant

    Always got shoulder pain when I started to progress for about 10 kgs or more than my previous records in the 10 rep range so I havent done bench presses primarily in about 6 months. I have instead done dumbbel bench which is fine but the more I progress the less rom is available because of the size of the dumbbels and its very hard to progress because of the weight increments are so big. I also get the craziest pump ever in my chest from benching higher reps, more than any other lift I have tried. Do you think doing bench press in the 15-20 rep range would eliminate shoulder pain even in the future when I progress more? I think higher rep range works but what about when I get to the same weight I was having shoulder issues before?
    All im really after is lift thats easy to progress on with no pain with chest being focus. My options are limited since my gym doesnt have a lot of good machines, would prefer machines if they were available. Also have seen your (Joe’s) video about benching and how it isnt suitable for you, curious if you have tried higher rep range approach for shoulder issues.

    #185018
    BryceBahm
    Participant
    #185140
    Simo Matikainen
    Participant

    Yeah that is a good answer. I would have to do the setup on Joes video to see if I have necessary rom when arching slightly on bench to really know for sure. If I have the mobility for it and I still had pain when progressing then what do you think about the rep ranges I mentioned and using lighter weights? I know it isnt optimal from fatigue/efficiency standpoint but could it work if I have pain lifting heavier?

    #185620
    BryceBahm
    Participant
    #185771
    Simo Matikainen
    Participant

    Thats possible. Thanks Bryce!

    #187186
    Simo Matikainen
    Participant

    Follow up question. My gym has incline chest press machine and the way I would setup is leaning back as much as possible to make it more of a flat press as I like that better. Another problem with the machine is it gets hardest at the top position, would this affect much hypertrophy gains in the long term as it loads more the shortened position?

    #187463
    BryceBahm
    Participant
    #189919
    Simo Matikainen
    Participant

    Wow, I have never even thought it like that, didnt even come to mind its similiar to the reverse banded smith. I guess I was too focused to the mechanics of the muscle itself rather than exercises mechanics. Makes sense. I always assumed that resistance curve is worse when it gets heavier at the top as muscles are generally stronger in lenghtened position, but the exercise itself becomes easier at the top. Always learning something new, thanks a lot!

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