Bench\Chest

CarlKRobbo

So, I've had a year off - Injured - 2 weeks\3weeks almost non-stop. Unfortunately, training drives my diet, and so I'm now 5 weeks into just getting back training, Scales are not my priority, but i have a "Meh" reading of 94KG down to 91KG Body-weight ("Meh" down to readings at different times, i only count readings at the same time"

As a Background, if anyone is new here, I've trained for 7 years, Weights\Heavy, and was a competitive power-lifter, so i know my way around the gym, and I'm an OCD form kinda guy.

So, My current issue is on Bench - Shoulders are not happy, (Front, dull pain, but can lift through it) Mainly during, and post training, it's fine. My Question is - With not competing , and Bench mainly being a "Bro\Ego" lift anyway, would i be better off just doing DB\Cable work?

My thinking\reasoning is:

I'm not competing, so I don't NEED a big Bench.
As I've had a year off, I'm spending a lot more time on volume
My Goals ATM Are a strength base, followed by building muscle

Training plan ATM:

Deadlift 3x3, Deadlift 4x8-12, Back work - Rows, Pull-Ups, Lat Pull Downs, Seated Rows (Plate Loaded), Bicep work (Hate that, but know i should probably do it...)

Bench 3x3, Bench 4x8-12, (DB Bench, DB Flies - Omitted due to triceps not being strong enough as yet). Tricep work - Dips, Rope Overhead, Single Arm Rope pulldown (Better for me as left side gets left behind otherwise). Facepulls - 4x15-20

Squat 3x3, Squat 4x8-12, Leg Press (45 degree plate loaded), Quad Ext (BB Style) 4x8-12, Ham Curls. Bike Sprints x 5 to finish - Increasing time on this ATM.

SOP 3x5, SOP 4x8-12, Seated DB overhead 4x8-12, Rear Delt Flies 4-12-15, Facepulls - 4x15-20, Lat Pull Downs, Seated rows again (Fan of 2 Pulls per Push).

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On that - I'm think to remove Bench for now, hit DB Work, and Cable work, for around 3 months, to focus more on chest rebuilding, and shoulder health.

Any thoughts?

_benjammin

I would do only neutral grip push/pull exercises and no dips.

krokador

If you have shoulder issues, regular DB flyes are a terrible idea. You'd be better off with something like cable crossovers. I really like the high pulley, bent-over version (it's basically THE exercise where I can best feel my chest activating, other fly variations I typically only get frotn delt engagement and minimal chest recruitment), but that's just personal preference.

SideSteel

Hey dude,

I'd be curious what the shoulder does when you bench at lower intensities and I'd be curious what happens when you bench with more elbow tuck and narrower grip.

Let me know if you've tried either or both.

nossmf

Dips tear my shoulders to pieces, I had to give them up completely along with incline bench. What really helped me in a similar situation is to give a lot of focus time on the rest of the shoulder; tons of lateral raises and face pulls (front raises not needed, get enough activation already from bench and OHP), a lot of rotator cuff twists using super light weight and cables (none of the ever-popular standing holding a DB and twisting crap).

CarlKRobbo

Hi all, Thanks for the replies..

SS - I'll do my next set lower to see what happens, and see what the form queues do. I'll be honest, I've never really looked at my Elbow position

I'm not a big fan of DB Flies, so Cable work may be worth a good try in my case - Short term, i need to rebuild some of the lost Muscle mass, so that kind of work is something i need to factor in a bit more.

I shall also see is the gym has a Neutral bar - more as it's something i wanted to try.

@nossmf - Thanks - Dips are strange - I can do them, and add weight, but i always had "uncomfortable pain" when i got OFF the dip station - Worth noting that i was in no pain during the movement, and afterwards. A Focus on Lat\Rear Delts could also be a good way for me, I completely agree that front delts get a lot of activation - And yep - Rotator cuff is tiny weight only, otherwise its a rear delt exercise (see that all the time).

Tomorrow in planned for the next Bench day - So i will try a mix this week (Low, form work as per SS, Cable work as accessory work,

kelly_e_montana

I have really like crazy bell benches for building stability in my shoulders. They are like a bamboo bench but you take bands and hook kettlebells on the outsides of the bar. I would start light and use it as kind of a rehab exercise for shoulder stability. I'm sure if you google crazy bell bench or bamboo bench you can see what I'm talking about. Good luck!