Replacement for heavy bench work

[panda_strike2**]

I can't push heavy weights on a flat bench press without aggravating a shoulder injury. What exercise would you recommend as a replacement? I'm currently alternating between:
* Heavy incline press (working up to low reps, but still less weight than I would do on a flat press)
* Light bench press with (I can work at about 60% of what I used to max without it being a problem for my shoulder...this usually means sets in the 10-15 rep range)

 

[SmashiusClay]

Dips and overhead presses might work for you, depends on what's wrong with your shoulder.

 

[graedy]

Some people with shoulderproblems switch to decline BP with good succes.

 

[Lusst]

+1 for the OHP. Although I'll never understand why people hurt on Bench, but can still do Incline like there's no fucking tomorrow.

 

[JSN]

slight decline or full decline presses are your best option. if you can't handle that you need to take time off and let your shoulder heal.

 

[panda_strike2**]

Some people with shoulderproblems switch to decline BP with good succes.

Decline is better that incline in your opinion?

 

[panda_strike2**]

Dips and overhead presses might work for you, depends on what's wrong with your shoulder.

I can do overhead presses in front of my head (definitely not behind the neck) without hurting my shoulder, but would this work the same muscle groups (specifically chest) as a bench? The other issue is that the weight I would use would only be a fraction of what a healthy bench press would be...I would think that would have an adverse affect on overall upper body "pushing" power if that was my heaviest press exercise.

 

[SmashiusClay]

I can do overhead presses in front of my head (definitely not behind the neck) without hurting my shoulder, but would this work the same muscle groups (specifically chest) as a bench? The other issue is that the weight I would use would only be a fraction of what a healthy bench press would be...I would think that would have an adverse affect on overall upper body "pushing" power if that was my heaviest press exercise.

Overhead press is IMO one of the best moves for any athlete, especially martial artists, to train. If your OHP is crap, then go do some heavy pressing, work push presses as well as strict. You'll develop a ton of shoulder and tricep strength as well as much improved core stabilisation. If possible do them standing.

 

[DA_SULTAN]

some good things are inckine press and an irish press but start at a low weight and increasing till you feel comfortable make sure u make a warm up rep before the bench press does this happen when you squat also if so i would check it out

 

[PariahCarey]

I hope you are doing consistent "rotator cuff stuff." Besides baby dumbells, band work, range of motion movements try holding a sledge hammer out in front of you and then to the side of you for time. My shoulders have no pain whatsoever and i attribute it to a very aggressive rotator cuff stuff regiment. Of course working these small muscles for high reps takes more time and is boring as shit but worht the price...

 

[DEVILsSON]

-do OHP they will strengthen your shoulders as whole and eliminate part of the imbalances
-do heavy Chin Ups and BORs....try to stay reasonably close to your pressing movements....within 80%?
-do dips to replace bench press....if you can go heavy then you should be able to do close to what you can do on flat bench with practice...
-do rotator cuff exercises....specifically those that target external rotation

read this article by eric cressey on rehabbing and prehabbing rotator cuff muscles...

http://www.t-nation.com/findArticle.do?article=280rotator2

doing these things helped me overcome a 2 year nagging shoulder injury. good luck

 

[patrickodin]

Give your shoulder a break. If it hurts to bench press heavy, thats probably a sign you shouldnt be benching at all.

I'd say take two weeks off completely, then go really light weeks 3 and 4, then try going heavy again. Use the extra time to work on squats, deads and cardio.

 

[Ian Coe]

Give all exercise that aggrevates the injury 2-4 weeks off (I would say full heavy lifting a rest for 2 weeks, but I've been told that and I never listened)


Then start OHP and heavy ass dips.

Your numbers will be lower, but they will climb as you get used to the lift. They will help strengthen the weaker muscles and you shouldn't have a reoccuring injury

 

[Donut62]

+1 for the OHP. Although I'll never understand why people hurt on Bench, but can still do Incline like there's no fucking tomorrow.

You know, I was just wondering this as well. Anyone with some knowledge answer this question? It seems to me that incline has a much greater range of motion and should cause more pain than flat bench.

 

[J Storm**]

weighted dips worked great for me when i hurt my shoulder (impingement) and kept my strength from going down until i could bench again

 

[musclemax]

flat bench I think puts your shoulders in an unnatural and potentially harmful position. many people get injuries from flat bench, I stopped doing them a year ago and switched to incline. Incline works safer, and hits about the same muscles. Vary your grip and you are set.

I feel that delcine BP forces more the stabilizing muscles...it feels really ackward to me, even more with an injured rotator cuff.

If your injury is near to serious, just stop pressing for some time and let it heal.

good luck, let us know how this works for you.

 

[patrickodin]

You know, I was just wondering this as well. Anyone with some knowledge answer this question? It seems to me that incline has a much greater range of motion and should cause more pain than flat bench.

I hurt my shoulder while doing incline bench and when I was recovering, doing inclines hurt a lot and flat bench didnt hurt at all.

I guess it depends on the injury.

 

[Fedoraba]

Theres no replacement for heavy bench!

Man the 2 guys I lift with one of them (smallest of the bunch) still tries to hit the same weight. It sounds like a fat chick getting gangbanged or something when he is at the end of his heavy set You cant replace that!

 

[graedy]

I can do flat bench powerlifitng style and OHP. But incline makes my shoulder hurt like a bitch. But I guess differnet shoulders differnet pain.

 

[Mark Limbaga]

Dips and overhead presses might work for you, depends on what's wrong with your shoulder.

Bingo!!