Don't like Bench press

[ddiffey]

Hi first time posting a question.

I was wondering if I'm not growing to full potental by not doing bench press. I do heavy dumbbell presses,but I find I've hit a plateau with my chest. To get over this plateau should I switch my routine or just up my weights? Oh I don't don't like bench press because I find it put's a lot of pressure on my shoulders!

 

[marklm725]

hello, what type of look are you going for? alot of bodybuilders dont do bench press that often. Incline benchpresses work much better. flies are also very good, and incline/flat hammers.

 

[rbtrout]

Same here, bro. Flat bench hurts my shoulders, although on the routine I'm on (5X5), I've done more bench than normal. I do flat bench with dbs and incline with dbs. Not as many shoulder aches and pains.
As far as hitting a plateau, change your routine for 6 to 8 weeks. Make sure you're doing all the other compound, strength building exercises - squats, deads, bent over rows, pullups, military press, etc. These will help build overall strength.
I've always been stuck right around the 225# bench press (give or take a bit). The most reps I've ever done at 225 was maybe 5. Last week I did 3 sets of 10-8-6 reps and am hoping to hit 295# on Friday. The only thing I changed was doing more compound exercises.

 

[musketeer]

I rarely flat bench. Low inclines and weighted dips work best for me. I do like flat bench dumebll press, but my gym only goes up to 90lbers so I only do it when I train elsewhere.

 

[HaZaRDouZ]

agreed, to get to what you want you need the compound movements and you also never stated your goals. bench presses arent a necessity, there are many other exercises you could do in its place. let us know what you're goals are

 

[mayhems]

whenever u reach a plateau u should always change your routine or how you do exercises... so throw in flies or some speed bench.. or perhaps try incline/decline

 

[KC Kancho]

Regular bench press hurts my shoulder too and so I switched to Dumbell presses last year. I'm currently at 80 pound dumbells for 5 reps. I want to get to 100 pound dumbells for 5 reps.

One thing that I did when I was plateauing was going to a lower weight and using variations of hand positions and rotations. And I also found that at the end of a chest workout (dumbell press, incline, dips and flys), I found some benefit from using a weight loading bench press machine and squeezing out a few final reps.

 

[bigdho]

I also hate flat BB press I stick to incline. The only way Ill do flat BB press is in a smith press, with the angle of the smith it doesnt hurt my shoulder as bad. Ive hurt my shoulder 3 times on flat bench

 

[kustom]

Technique, Firstly you need the right technique...
You also might have a wide grip which can also put extra strain on your shoulders..
Try closing grip so it's shoulder width apart. That way all your strength comes through one line.

 

[bigdho]

Ya Id say its a mix of bad technique and really long arms.

 

[H_T_]

Squatting and Deadlifting will put on far more mass than the BP. do inclines and avoid having pendulous breasts when you are an old man.

 

[tanka]

for a great compound exercise try weighted dips and utilise the top and bottom of the lift for maximum results.when i first started lifting this blew up my chest in double quick time far more than benching , predominately the lower pecs and triceps.adhere to good form in the bench at all times.the key is consistant work on the bench obtains the best results. i never miss a session and have benched just over 360 for a single lift. good luck.

 

[hangclean]

work your rear delts before you bench. No more shoulder pain.

 

[redguru]

I have the long arm, hate the flat bench problem as well. But if I concentrate on keeping my elbows in, and squeezing my shoulder blades, I feel less strain on my right shoulder which has always been my weak spot.

 

[Q54321]

agree that it is likely bad form causing the shoulder pain. The posts above offer good advice, try the hands a little wider than shoulder width, keep the the shoulder blades pinned to the bench, and tucked.

I used to bench a lot, but stopped some time back. I never bench anymore. I pretty much use dumbells for my pressing movements. If you have hit a plateu, it isn't so much the exercise as some of the other variables, freq, rep ranges, diet...

Vince Gironda hated the flat bench for the chest. he advocated the dip as a primary chest builder.

 

[musketeer]

Vince Gironda always picked the nastiest exercise for any bodypart, like front squats or preachers or whatever!

Remeber, Arnold also has very long arms!

 

[Q54321]

Vince Gironda always picked the nastiest exercise for any bodypart, like front squats or preachers or whatever!

Remeber, Arnold also has very long arms!

Your right, I did some searching on the web and his exercises are exacting, and his squat sounds bizzare. I wonder if anyone has tried his version of the squat?

I'm posting both the dip and the squat section for info. This info was found from Paul Becker's Vince Gironda's Secrets to Building the Perfect Physique, http://www.bodybuilding.com/fun/becker26.htm


Chest

Dips on a parallel bar that is 33" wide, if it is not you will not receive the intended benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward.

Cross your feet and make certain they are slightly in front of your face, not back. Dip down as far as possible and return as high as you can. Never change this position as it isolates the pectoral muscles and limits the involvement of the triceps. Performing the movement with the elbows in will emphasize more triceps than pecs.

Very few bodybuilders perform this movement as described. It is perhaps one of the best movements for building and shaping the pecs there is. But, it must be performed correctly in order to obtain the results it is capable of providing. Do not rush the movement, which seems to be a natural tendency. Take your time and get a full stretch at the bottom and contact the pecs forcefully at the top of the movement. Do not begin the movement with the triceps, concentrate on the pecs and allow them to begin the upward motion.

Thighs

Thigh squat. "But I thought Vince was opposed to squats?" He was, at least the way one would normally perform the movement. This is why so many people want to disregard some of what Vince said. They did not fully grasp what he was actually saying. Vince was talking about the back squat used by power lifters. He was right in his assessment concerning that type of squat. This one however, is different.

Start the movement as you would a front squat, with the bar high on the chest resting on the front of the delts. Place your heels about 12 inches wide and on a 2 x 4. From this position begin your descent but keep your hips forward and under your shoulders at all times. As you rise up, the hips move forward until they are well out in front of the body. In the top position your knees should remain bent and your hips out in front of your shoulders and your shoulders over your heels.

As with the barbell curl mentioned earlier, this movement requires a great amount of practice to perfect. It is extremely difficult to perform. Leave your ego at home when attempting this movement as the weight you use is not important.