is there a way to bench without arching squeezing and straining so much. just wanna bench for exercise not competitions…i know it requires tightness etc but dont wanna cramp up everytime i bench…thanks
Stop doing bench.
Go to DB
Military press
Incline
thats it. brilliant
[quote]phatphit wrote:
thats it. brilliant[/quote]
I don’t think he was trying to be a smart ass. Without knowing more it’s kind of hard to give suggestions. Where do you cramp? And if it’s “just for exercise”, is there really a need to get into a powerlifting set-up? Probably not. I would just take a more relaxed approach / stop tensing up and see if that accomplishes your exercising goal. Or could also try floor presses - that takes the arch out of the equation. Slight inclines and declines may help too (about 1-3")
[quote]Grove wrote:
And if it’s “just for exercise”, is there really a need to get into a powerlifting set-up?[/quote]
Bingo.
I’m not interested in powerlifting so much and I bench with a flat back. Still work in some leg drive and keep my back tight/stable, but no arch.
[quote]238 wrote:
[quote]Grove wrote:
And if it’s “just for exercise”, is there really a need to get into a powerlifting set-up?[/quote]
Bingo.
I’m not interested in powerlifting so much and I bench with a flat back. Still work in some leg drive and keep my back tight/stable, but no arch.[/quote]
Flat back puts more stress on the shoulders.
Bench is a pride lift really. Most BBrs will tell you as far as chest development. If you are not going to compete in PL then why do it?
OP my advise was not in jest. I stopped benching a few years ago due to chronic shoulder instability and pain. I moved to MP, DBs and basic push up variations. I loved bench, I have T-Rex arms and a big chest so it was my best lift, thus I over did it and now cant do it.
Good luck
Try this, it is awesome. Hits the chest and tris hard and there is no strain on my shoulders at all.
[quote]StateOfPsychosis wrote:
Try this, it is awesome. Hits the chest and tris hard and there is no strain on my shoulders at all.
http://www.T-Nation.com/strength-training-topics/2257[/quote]
Agree. Last night was the first time I did an entire bench layer with slight decline / heavy weight (had been using it as accessory after OHP with light weight). Loved it. I think I actually felt stronger than flat bench. I noticed that the slight decline caused me to stay really tight through the entire set (body feels like it will slide off the bench if not / obviously won’t but your mind guards against it). And easier to keep chest high. No shoulder irritation at all. Used a 25# plate under foot of flat bench.
[quote]StateOfPsychosis wrote:
Try this, it is awesome. Hits the chest and tris hard and there is no strain on my shoulders at all.
http://www.T-Nation.com/strength-training-topics/2257[/quote]
Agree. Last night was the first time I did an entire bench layer with slight decline / heavy weight (had been using it as accessory after OHP with light weight). Loved it. I think I actually felt stronger than flat bench. I noticed that the slight decline caused me to stay really tight through the entire set (body feels like it will slide off the bench if not / obviously won’t but your mind guards against it). And easier to keep chest high. No shoulder irritation at all. Used a 25# plate under foot of flat bench.
[quote]Grove wrote:
[quote]StateOfPsychosis wrote:
Try this, it is awesome. Hits the chest and tris hard and there is no strain on my shoulders at all.
http://www.T-Nation.com/strength-training-topics/2257[/quote]
Agree. Last night was the first time I did an entire bench layer with slight decline / heavy weight (had been using it as accessory after OHP with light weight). Loved it. I think I actually felt stronger than flat bench. I noticed that the slight decline caused me to stay really tight through the entire set (body feels like it will slide off the bench if not / obviously won’t but your mind guards against it). And easier to keep chest high. No shoulder irritation at all. Used a 25# plate under foot of flat bench. [/quote]
I used to switch back an forth to see if there was a noticeable difference and they are like two completely different lifts for me. I have really long arms and flat bench always makes my shoulders ache, every time for a few days.
Slight decline on the other hand hits my chest hard, I can press a little more weight and go through my entire 531, jokers, FSL paused without the slightest shoulder strain.
I recommend the slight decline to all my friends and everyone reports that they like it better than flat.
I really think because of that article I will be able to bench for a long time and stay healthy.
[quote]StateOfPsychosis wrote:
[quote]Grove wrote:
[quote]StateOfPsychosis wrote:
Try this, it is awesome. Hits the chest and tris hard and there is no strain on my shoulders at all.
http://www.T-Nation.com/strength-training-topics/2257[/quote]
Agree. Last night was the first time I did an entire bench layer with slight decline / heavy weight (had been using it as accessory after OHP with light weight). Loved it. I think I actually felt stronger than flat bench. I noticed that the slight decline caused me to stay really tight through the entire set (body feels like it will slide off the bench if not / obviously won’t but your mind guards against it). And easier to keep chest high. No shoulder irritation at all. Used a 25# plate under foot of flat bench. [/quote]
I used to switch back an forth to see if there was a noticeable difference and they are like two completely different lifts for me. I have really long arms and flat bench always makes my shoulders ache, every time for a few days.
Slight decline on the other hand hits my chest hard, I can press a little more weight and go through my entire 531, jokers, FSL paused without the slightest shoulder strain.
I recommend the slight decline to all my friends and everyone reports that they like it better than flat.
I really think because of that article I will be able to bench for a long time and stay healthy.
[/quote]
So you do SD exclusively now and for how long? Or do you incorporate flat back in ever so often? I am 6’5, long arms also and can see this being a fixture in my training if the lack of shoulder stress continues (only been one workout), but wondering if I need to mix back in flat and maybe even slight incline sometimes…thoughts? I do not compete btw.
[quote]Grove wrote:
[quote]StateOfPsychosis wrote:
[quote]Grove wrote:
[quote]StateOfPsychosis wrote:
Try this, it is awesome. Hits the chest and tris hard and there is no strain on my shoulders at all.
http://www.T-Nation.com/strength-training-topics/2257[/quote]
Agree. Last night was the first time I did an entire bench layer with slight decline / heavy weight (had been using it as accessory after OHP with light weight). Loved it. I think I actually felt stronger than flat bench. I noticed that the slight decline caused me to stay really tight through the entire set (body feels like it will slide off the bench if not / obviously won’t but your mind guards against it). And easier to keep chest high. No shoulder irritation at all. Used a 25# plate under foot of flat bench. [/quote]
I used to switch back an forth to see if there was a noticeable difference and they are like two completely different lifts for me. I have really long arms and flat bench always makes my shoulders ache, every time for a few days.
Slight decline on the other hand hits my chest hard, I can press a little more weight and go through my entire 531, jokers, FSL paused without the slightest shoulder strain.
I recommend the slight decline to all my friends and everyone reports that they like it better than flat.
I really think because of that article I will be able to bench for a long time and stay healthy.
[/quote]
So you do SD exclusively now and for how long? Or do you incorporate flat back in ever so often? I am 6’5, long arms also and can see this being a fixture in my training if the lack of shoulder stress continues (only been one workout), but wondering if I need to mix back in flat and maybe even slight incline sometimes…thoughts? I do not compete btw.[/quote]
I only do slight decline now. Its been a few months of it exclusively and my entire upper body feels better. I don’t compete either and I have read a couple guys saying flat would only be necessary if you do compete.
The way I look at it is this way gives me everything I want, stronger/bigger chest and tris without destroying my shoulders, why do anything else? Haha
Even slight incline bothers my shoulders so I don’t do it either, just SD and lots of dips.
Give it a go for a couple months to see how you like it.
Edit: I have experimented with it for the better part of a year thinking I still needed to do flat and incline. Once I dropped everything else, I felt way better.
[quote]StateOfPsychosis wrote:
[quote]Grove wrote:
[quote]StateOfPsychosis wrote:
[quote]Grove wrote:
[quote]StateOfPsychosis wrote:
Try this, it is awesome. Hits the chest and tris hard and there is no strain on my shoulders at all.
http://www.T-Nation.com/strength-training-topics/2257[/quote]
Agree. Last night was the first time I did an entire bench layer with slight decline / heavy weight (had been using it as accessory after OHP with light weight). Loved it. I think I actually felt stronger than flat bench. I noticed that the slight decline caused me to stay really tight through the entire set (body feels like it will slide off the bench if not / obviously won’t but your mind guards against it). And easier to keep chest high. No shoulder irritation at all. Used a 25# plate under foot of flat bench. [/quote]
I used to switch back an forth to see if there was a noticeable difference and they are like two completely different lifts for me. I have really long arms and flat bench always makes my shoulders ache, every time for a few days.
Slight decline on the other hand hits my chest hard, I can press a little more weight and go through my entire 531, jokers, FSL paused without the slightest shoulder strain.
I recommend the slight decline to all my friends and everyone reports that they like it better than flat.
I really think because of that article I will be able to bench for a long time and stay healthy.
[/quote]
So you do SD exclusively now and for how long? Or do you incorporate flat back in ever so often? I am 6’5, long arms also and can see this being a fixture in my training if the lack of shoulder stress continues (only been one workout), but wondering if I need to mix back in flat and maybe even slight incline sometimes…thoughts? I do not compete btw.[/quote]
I only do slight decline now. Its been a few months of it exclusively and my entire upper body feels better. I don’t compete either and I have read a couple guys saying flat would only be necessary if you do compete.
The way I look at it is this way gives me everything I want, stronger/bigger chest and tris without destroying my shoulders, why do anything else? Haha
Even slight incline bothers my shoulders so I don’t do it either, just SD and lots of dips.
Give it a go for a couple months to see how you like it.
Edit: I have experimented with it for the better part of a year thinking I still needed to do flat and incline. Once I dropped everything else, I felt way better.[/quote]
Makes sense. Thanks for the info…I will give it a run.