Strength/Mass Incline Bench easier on the shoulders?

[KnightTemplar]

I've read that Incline Bench can be easier on one's shoulders than flat Bench Press. Does anyone here agree with that, or is it just bro-science?

 

[BroScienceTalkatWork]

it’s less overall weight so probably better for your rotator cuff. Probably worse for upper shoulder / ac joint bursa related injuries

Someone with more knowledge can correct me if I’m wrong

 

[Devil's_Advocate]

It's the opposite. The incline forces you to recruit more of your shoulders. The larger the incline/angle the more shoulder recruitment.

 

[gspieler]

Easier how...

Less likely to injure shoulder on inclined press? In my experience, yes.

Less stress/tension on the delts themselves? Unlikely.

 

[KnightTemplar]

It's the opposite. The incline forces you to recruit more of your shoulders. The larger the incline/angle the more shoulder recruitment.

Yeah, I thought that as well. I just wanted to run it by you guys.

 

[ChickenBrother]

On top of what's been said, I'd add the following. About 15 years ago I fucked up my AC joint ego lifting a 1RM max on flat bench. It was a cumulative overuse injury caused by too manyt pushups with elbows flared out, ego lifting on bench with the same flared out elbows, and ignoring my boxing coach's advice and doing looping overhand rights on the heavy bag (with elbow flared out) because Chuck Liddell and Fedor made them look awesome.

Felt something pop and couldn't do barbell flat bench without pain in my AC joint for almost 2 years. I could do dumbbell flat bench and barbell or dumbbell OHP just fine. Depending on the angle, incline press was in between the two for AC joint pain.

Takeaway for me was flared out elbows during pressing = bad. When I returned to barbell flat bench, I switched to 5-finger suicide grip which forces tighter elbows, and have been fine since. Granted these days I'm not lifting anywhere close to what I used to lift so YMMW.

 

[Devil's_Advocate]

Yeah, I thought that as well. I just wanted to run it by you guys.

I think maybe the confusion lies in people doing incline press to work around certain injuries. Sometimes damage to rotator cuff muscles and or scar tissue makes it painful to do presses at certain angles (like flat) so people with such injuries reason that since they can do incline press without pain it must be easier on the shoulders.


They also tend to use significantly lighter weights which puts less strain on the shoulders/rotator cuff muscles.


I also notice that when many people do incline they tend to cut the ROM quite a bit which likewise makes it easier. So if you stack all of these factors together I could see how many people could think incline is easier.

 

[KnightTemplar]

I think maybe the confusion lies in people doing incline press to work around certain injuries. Sometimes damage to rotator cuff muscles and or scar tissue makes it painful to do presses at certain angles (like flat) so people with such injuries reason that since they can do incline press without pain it must be easier on the shoulders.


They also tend to use significantly lighter weights which puts less strain on the shoulders/rotator cuff muscles.


I also notice that when many people do incline they tend to cut the ROM quite a bit which likewise makes it easier. So if you stack all of these factors together I could see how many people could think incline is easier.

Yeah, I've seen guys incline bench heavy weights, but they don't lower the bar much below their chin.

 

[BroScienceTalkatWork]

I think maybe the confusion lies in people doing incline press to work around certain injuries. Sometimes damage to rotator cuff muscles and or scar tissue makes it painful to do presses at certain angles (like flat) so people with such injuries reason that since they can do incline press without pain it must be easier on the shoulders.


They also tend to use significantly lighter weights which puts less strain on the shoulders/rotator cuff m

Well yeah bro but if you have significant injury history then you don’t stress about rom

A heavy seated OHP down to chin feels so so good. that’s my favorite exercise

Don’t have to worry about the set up like with bench press. There’s such a high degree of skill involved in that lift

 

[Devil's_Advocate]

Well yeah bro but if you have significant injury history then you don’t stress about rom

A heavy seated OHP down to chin feels so so good. that’s my favorite exercise

Don’t have to worry about the set up like with bench press. There’s such a high degree of skill involved in that lift

Everyone is welcome to do as they wish while training but it sure feels like an issue of ego. It's a whole lot of excuses paired with I can go heavy but with limited ROM. I see it constantly in the gym. Some people will rationalize that it's safer, some will talk about their injuries, some will say they hit/isolate the muscle better like that etc...but really it's just them being weak and using too much weight. It's no different than doing quarter or half squats in a mechanically advantageous position to lift the most possible weight a la El Campeon or Joel Seedman.

If someone has an injury why are they not addressing it or going heavy through limited ROM? It would make far more sense to rehab and train/strengthen the joint through full ROM with lighter load.

I think the degree of skill is about the same for all, it's only the matter of load. The higher the incline the less load you can handle so there's less pressure on the smaller more injury prone muscles.

In any case these are just my two cents and I am not calling anyone out. I am not the gym police. Or am I?

 

[BroScienceTalkatWork]

Everyone is welcome to do as they wish while training but it sure feels like an issue of ego. It's a whole lot of excuses paired with I can go heavy but with limited ROM. I see it constantly in the gym. Some people will rationalize that it's safer, some will talk about their injuries, some will say they hit/isolate the muscle better like that etc...but really it's just them being weak and using too much weight. It's no different than doing quarter or half squats in a mechanically advantageous position to lift the most possible weight a la El Campeon or Joel Seedman.

If someone has an injury why are they not addressing it or going heavy through limited ROM? It would make far more sense to rehab and train/strengthen the joint through full ROM with lighter load.

I think the degree of skill is about the same for all, it's only the matter of load. The higher the incline the less load you can handle so there's less pressure on the smaller more injury prone muscles.

In any case these are just my two cents and I am not calling anyone out. I am not the gym police. Or am I?

“Full rom isn’t worse for your shoulders then partial with heavier weights.” That’s a generalization

Depends on your lifting history and flexibility.


i don’t know dude. I go at least an inch or two below chin. I don’t do half reps. Shit doesn’t feel right

But all the way down to clavicle is undoubtedly a bigger injury risk unless you’re particularly flexible. If your someone that values PRs then you should be doing proper full ROM. If you’re not, I don’t think you’re worse off doing a shorter rom that feels more natural

I was talking about Seated OHP tho. Obviously you don’t bring it down to chin on fucking incline bench

No incline is not safer then bench for your shoulders OP… why would it be?

 

[Baby Hanma]

I've read that Incline Bench can be easier on one's shoulders than flat Bench Press. Does anyone here agree with that, or is it just bro-science?

I don't know the scientific details, but I agree to it. A safe, harder version of an exercise, like front squats for squats or stiff leg deadlifts for deadlifts, limit the weight you can lift and allows you to stimulate gains without putting too much strain on your connective tissues.

I agree to it.

@Oblivian

 

[Devil's_Advocate]

I don't know the scientific details, but I agree to it. A safe, harder version of an exercise, like front squats for squats or stiff leg deadlifts for deadlifts, limit the weight you can lift and allows you to stimulate gains without putting too much strain on your connective tissues.

I agree to it.

@Oblivian

When used intelligently there's definitely some benefit to this approach. For example you can use it during acclimation / high volume phase or during in season with athletes to limit the loads used. However when used in an absolute type of manner it is quite silly.

If we take this mentality to its reductio ad absurdum conclusion by advocating for overhead squats on bosu ball or snatch deadlifts from a 12-18 inch deficit then we are negating major benefits/advantages of exercises like squats and deadlifts. Lifting the most weight is the point. Heavy barbell lifts build physical aspects that cannot be achieved by any other means.

 

[Baby Hanma]

When used intelligently there's definitely some benefit to this approach. For example you can use it during acclimation / high volume phase or during in season with athletes to limit the loads used. However when used in an absolute type of manner it is quite silly.

If we take this mentality to its reductio ad absurdum conclusion by advocating for overhead squats on bosu ball or snatch deadlifts from a 12-18 inch deficit then we are negating major benefits/advantages of exercises like squats and deadlifts. Lifting the most weight is the point. Heavy barbell lifts build physical aspects that cannot be achieved by any other means.

And that's why I train for a supertotal. I make sure I have a strong front squat by doing low bar back squats. And I train my deadlift muscles by doing Olympic pulls.