Bfold and others - Is it possible to do flat bench safely?

[Frackal]

I'm extremely wary about hurting my shoulders...but is it possible to flat bench safely? And if so, how? Would putting it at a slight decline or incline help? How about not going all the way down, only going to where your arms are parellel to the floor...

 

[Hannibal]

Frack if you want to bench in the most efficient way...copy the guys that do it for a living...aka powerlifters. They have to know the best way to press the most weight without injury....thats their sport.

The reason you are having shoulder problems is the excess shoulder rotation that is involved in the traditional bodybuilder bench. Its the way you were taught. Elbows at 90 degrees to your body....pressing the bar in an arc back towards the rack.

http://www.testosterone.net/html/body_115b600.html

This article describes the proper technique for benching. Pulling your shoulder blades together, keeping all thepressure on your upper back and traps, pressing in a straight line, bringing the bar down to the upper abs and NOT the chest.

Take a second and read it. See if it makes sense to you. If you have any other more specific questions I'll help you out.

 

[SAGAT]

GREAT article. i tried it but can't get the hang of it, tucking my elbows in feels really awkward and i get the feeling that i' missing something. does anyone have a movie or series of pics that can make it clearer for me? that would help a bunch.

 

[mekannik]

Hannibal - good link. Having followed some of those tips has shot my bench up nicely.


Frack & SAGAT - what are your goals for flat benching? Muscle development or strength? I know I will get burned at the stake for this - but flat bench isn't the great chest developer we are (attempted) brainwashed to think it is.

If shoulder safety is your #1 concern - concentrate more on d.b.'s and, of course, watching your form closely.

One other "be wary of" bench mistake - starting with your shoulders pushed forward off the bench. This is eliminated when you pull your shoulder blades together - but a similare article/reader mail was posted regarding forward shoulder rotation on rowing movements that exposed the shoulder joint to excessive, undue stress by this movement.

 

[SAGAT]

mekannik, i agree with you on the flat bench thing for chest development, i personally hardly do flat, only flat DB bench and incline BB bench. my goal for flat bench is strength. it's a little bit of an ego thing (after all, BB is about ego to some extent), flat bench seems to be one of my weakest exercises relatively speaking. this has been the case since the beginning, but i'm quite a bit stronger in the rest of the exercises i do. so i'm getting the feeling i'm doing something wrong, since my tris delts and lats are far from weak (relatively speaking). that's why i want to try this, i KNOW i can bench a lot more at this bodyweight, but something's holding me back, i can't seem to figure out what.

 

[Thaibox]

After toasting my rotator doing flats, dropping my flat from 405 to 135, I have no problem at all doing incline bb. Just something to consider.

 

[sorerotators]

Hannibal gave real good advice. If you bench like powerlifter you'll still get the benefits of flat benching. But a powerlifters technique is much easier on your cuffs and shoulders.

Also really dont know why but when i injured my rotator. I quit regular flat benching. But i could do almost maximum weights doing a board press. For some reason board presses never bothered my rotator. Maybe its cause it shortens the rotation of the cuffs and makes it easier to press in a straight line.

Board presses added alot of size and strength in place of regular flatbenching.

And inclines did seem easier in my cuff and shoulders but i still got a ache in it from them.

 

[spatts]

I disagree on switching to db's. The bar actually causes less front-to-back rotation and instability than dbs. Especially if your lats are recruited for stabilization.

I switched to benching like a PL, after my 6 month rehab of the rotator cuffs. Will never go back.

...ask Bignate how HE feels about the PL bench.

 

[sean34]

in my situation i agree with the recommendations of doing flat bb with a powerlifters form...

i jacked up my shoulder three years ago then had a slight ac separation recently and dbs seem to add the most stress to my shoulders.

ive had some art done and using the powerlifters form I feel no pain while doing flat bench. It seems like your major concern is the feel of it but stick with it. I started doing it (pl form) a couple months back with 25 on each end just to get the feel. Now I feel comfortable doing it and it actually feels natural. I doubt Ill ever go back to bodybuilding style.

everybodies differnt but best of luck either way...

Sean

 

[Hannibal]

I know that this pic was posted as a joke. However, it actually shows pretty decent form for what you should look like at the bottom of the bench stroke. Elbows tucked, bringing the bar low and keeping your wrists directly above your elbows. Maybe it will help.