Cant bench anymore.....

[DoomPatrol]

Everyone has different limitations, reactions to ROM, etc. Personally, I can only Bench with a Swiss Bar.

Yeah it's interesting because I was usually getting a bit of pain in my front deltoids when benching and I've always heard to bring in your grip to help with shoulder issues. Except that made it worse. Moving to a wider grip actually removed all that pain in my shoulders. I'm figuring it's just an example of how everyone has slightly different biomechanics and you have to work on what is best for your body.

I'm also getting to the point where my lockout is holding me back. I can press about 30lbs more off my chest than I can finish with my last few inches of lock out. I've been trying to figure out how to strengthen my lockout, but I'm lacking good equipment for accommodating resistance like bands and chains. Trying to figure out what to do. Maybe pin press in the rack? Not quite sure. My lockout has never been the problem until I started edging towards that 405.

 

[deadshot138]

Yeah it's interesting because I was usually getting a bit of pain in my front deltoids when benching and I've always heard to bring in your grip to help with shoulder issues. Except that made it worse. Moving to a wider grip actually removed all that pain in my shoulders. I'm figuring it's just an example of how everyone has slightly different biomechanics and you have to work on what is best for your body.

I'm also getting to the point where my lockout is holding me back. I can press about 30lbs more off my chest than I can finish with my last few inches of lock out. I've been trying to figure out how to strengthen my lockout, but I'm lacking good equipment for accommodating resistance like bands and chains. Trying to figure out what to do. Maybe pin press in the rack? Not quite sure. My lockout has never been the problem until I started edging towards that 405.

Rack lockouts, dips and just tricep work in general. Bands are my favorite though because they fight you the entire way unlike chains which is just more weight that's along for the ride. Bands are wicked.

 

[KnightTemplar]

Yeah it's interesting because I was usually getting a bit of pain in my front deltoids when benching and I've always heard to bring in your grip to help with shoulder issues. Except that made it worse. Moving to a wider grip actually removed all that pain in my shoulders. I'm figuring it's just an example of how everyone has slightly different biomechanics and you have to work on what is best for your body.

I'm also getting to the point where my lockout is holding me back. I can press about 30lbs more off my chest than I can finish with my last few inches of lock out. I've been trying to figure out how to strengthen my lockout, but I'm lacking good equipment for accommodating resistance like bands and chains. Trying to figure out what to do. Maybe pin press in the rack? Not quite sure. My lockout has never been the problem until I started edging towards that 405.

Shoulder Saver Pad? They are designed to do exactly that: reduce the range of motion and thus the amount of strain on the shoulders. But Dave Tate says they were based on Board Presses, which of course Powerlifters use to overload and work on their lockout.

 

[DoomPatrol]

Shoulder Saver Pad? They are designed to do exactly that: reduce the range of motion and thus the amount of strain on the shoulders. But Dave Tate says they were based on Board Presses, which of course Powerlifters use to overload and work on their lockout.

I have zero issues with shoulder pain now that I moved my grip out. They feel great. I think it was more of a biomechanics issue creating a shoulder impingement. I've always made great form a priority in my lifts and I've never had real issues before with the shoulders.

I've been doing skull crushers and other triceps isolation movements, but I've always been more of a believer in making the movement harder and doing partials at higher weights than lower weight isolation for assistance. I feel like that isolation stuff is better suited for prehab/mass but I could be wrong. I like dips but the only dip bar at my gym is positioned in a way that hits my chest really hard.

 

[KnightTemplar]

I have zero issues with shoulder pain now that I moved my grip out. They feel great. I think it was more of a biomechanics issue creating a shoulder impingement. I've always made great form a priority in my lifts and I've never had real issues before with the shoulders.

I've been doing skull crushers and other triceps isolation movements, but I've always been more of a believer in making the movement harder and doing partials at higher weights than lower weight isolation for assistance. I feel like that isolation stuff is better suited for prehab/mass but I could be wrong. I like dips but the only dip bar at my gym is positioned in a way that hits my chest really hard.

If they ever invent time travel, I'm going to find my younger self, slap him very hard, and force him to read this over and over until it sinks in

 

[kahiljabroni]

shoulders painfully creaking and cracking for months...doing relief factor and chiro and as long as i'm not doing any working out i'm kinda good soon as i try to regain my position as alpha dog in my big box gym i have issues I don't know what to do with myself any other old farts having issues with shoulders joints and vagina

Going through similar shit in the last couple years.

I benched for about 17 years straight then i switched to a push up only chest routine with a ton of volume and different hand position for over a year. When i finally went back and benched i was stronger than ever at that lift. That said, i havn't benched in a year because i fked up my shoulder somehow...think it was doing db push press.
Tried taking couple months off and that didn't help. Then i tried rehab videos, mostly athlean x and that helped some but i still feel like I'm doing more harm than good to bench. I've come to grips with not benching anymore and I've even had to retire a bunch of other lifts. Find myself doing alot of back training, rotator cuff work, face pulls/cable work etc. Also ill do 1 heavy leg day, 1 yoga day and try to hit bike twice a week, and staying as lean as possible. I find of i can't build mass like i used to, being very lean is almost as satisfying. Good luck man.

 

[vision1]

I've had many shoulder dislocations and injuries, multiple shoulder surgeries, etc.
This is what I do:

1) Scap mobility drills
2) Lots of band external rotation work, at all positions and ranges of motion
3) Scap stability work (Turkish getups, bottom-up KB stuff, Swiss ball ABC motions, etc.)
4) Lots of rowing (I do it 2-3x per week)
5) No overhead pressing or pulling
6) DB Shoulder raises (front, lateral, rear) bands work too
7) Weighted Pushups
8) Foam roller Board Presses

I use to love benching and overhead pressing and pullups but they're really unnecessary in the process of getting strong.

 

[Devil's_Advocate]

I used to do a bit of 1,2 and 3 board presses.

If you're getting stuck near the top, 3 board paused presses could be useful.

I started taking bovine collagen peptides(typ 1, 3) of about 10 grams a day and my joints are feeling better(placebo or not). Chicken collagen (type 2) supposedly works better for cartilage issues. Kilo on Amazon is 30$.

 

[wufabufa]

I used to do a bit of 1,2 and 3 board presses.

If you're getting stuck near the top, 3 board paused presses could be useful.

I started taking bovine collagen peptides(typ 1, 3) of about 10 grams a day and my joints are feeling better(placebo or not). Chicken collagen (type 2) supposedly works better for cartilage issues. Kilo on Amazon is 30$.

I take the type II chicken sternum collagen too. Like you said, placebo or not, my joints feel smoother.

 

[Twelvepack]

I only incline bench. Chains are also a good idea. It puts less stress on your shoulders (especially on the bottom) and more on the elbows/triceps. 150 lbs at the/ 210 lbs at the top. Also good since I've torn my pec years ago. I've also noticed taking collagen peptides and MSM powder helps

 

[rocketskates]

Take more ibuprofen and caffeine. Should work.