Bench press question

[jared]

I normally avoid free weight bench press because I frequently end up with either wrist pain or shoulder discomfort afterward and because I workout alone. I normally do my bench press on a Smith machine or iso-lateral machines. I know that it's easier to do more weight on a Smith machine because the movement is along a track. My question is should I also be able to do more weight on the iso-lateral machine vs. the free weight bench press? Or does the fact that it's an arm-isolating movement negate the "ease" factor of moving along a track? Edited by: jared

 

[BrianLeonard23]

You will always be able to do more weight on any machine assisted station rather than free weight benching. I think you should get some wrist straps and start free weight benching as you work you stablising muscles a lot more and you will get better size and strength.

 

[jared]

I'm sure you're right. Although having a workout partner helps. I frequently bite off more than I can chew.

 

[Doc Holliday]

I normally avoid free weight bench press because I frequently end up with either wrist pain or shoulder discomfort afterward and because I workout alone. I normally do my bench press on a Smith machine or iso-lateral machines. I know that it's easier to do more weight on a Smith machine because the movement is along a track. My question is should I also be able to do more weight on the iso-lateral machine vs. the free weight bench press? Or does the fact that it's an arm-isolating movement negate the "ease" factor of moving along a track?

When I used to bench press alot I would get wrist pain & my right shoulder would always bother me...I'd stretch & warm up & everything but it would just get worse over years....I do light bench pressing these days but mostly tons & tons of dips...My chest nor shoulders have ever bothered me ever since I started doing more dips instead of bench pressing....Dunno if it'll help any but just thought it would be something to consider...

 

[KG2422]

Try dumbbells instead of a bar. Some people who have shoulder pain while doing incline or bench with a bar have better luck with dumbbells. If you try to do too much you can just drop them while lifting without a spotter.Edited by: KG2422

 

[Alpha Male]

I have temporarily dislocated my shoulder and nearly torn a peck from heavy bench presses. Since I moved to dumbbells, I haven't had any problems. I find the best chest exercise to be decline dumbbell presses; they isolate the chest and take strain off the shoulders. Then finish it off with either a smith machine incline press or flat bench fly. My other routine is explosive push-ups off the ground. Do these for a few weeks then go back to free weights and watch your strength increase. I also always include arms with chest as well. Edited by: Alpha Male

 

[Rise]

Shoulder savers part 1

Shoulder Savers part 2

These are some tutorials that I found are really helpful, especially for bench press.Edited by: Rise

 

[Ground Fighter]

I have temporarily dislocated my shoulder and nearly torn a peck from heavy bench presses. Since I moved to dumbbells, I haven't had any problems. I find the best chest exercise to be decline dumbbell presses; they isolate the chest and take strain off the shoulders. Then finish it off with either a smith machine incline press or flat bench fly. My other routine is explosive push-ups off the ground. Do these for a few weeks then go back to free weights and watch your strength increase. I also always include arms with chest as well.

Floor presses work well to boost strength while avoiding shoulder problems as well, Alpha. Its basically a bench press, but lying flat on the floor instead of on a bench. It takes the strain off of the shoulder joint and puts it solely on the chest and triceps where it belongs.

 

[WHITE NOISE]

I have had shoulder surgery (left) and recurrent pain both shoulders. Doing single arm dumbbell presses has helped for stabilizing muscles and overall integrity of the shoulder complex.

Start with 75 lbs dumbbells, work up to 20 reps, then eventually use heavier weight for 20 reps. Every other time you do bench, go for 10 reps with a max weight. For me, I'm doing 115 lbs for 10 reps. I also do 90 lbs for 30 reps. Leave the bar alone, save your shoulders.

 

[Observer]

Kettlebells now-and-then do wonders for shoulder stabilization, I think. I built mine using hardware store metal plumbing piping, and then just put weights on it.

 

[ashgray2]

Do you think bench press is good enough?
Some say push ups is more good, also you need a good jogging.
That will do the rest of the workout.


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[whiteathlete33]

Bench press is probably the best upper body workout for building mass. Pushups are good too but they are more for resistance and can help you get more cut up. What you can try is to do a set of bench press and then immediately do as many pushups as you can. This can shock your muscles and help break through plateus.