Flat bench press


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This thread answered many questions I’ve had for a long time by the way, so thank you everyone who put in time to share their experiences.
My left shoulder has been fucked for as long as I can remember. Every time I flat bench I end up regretting it after a few sessions.

I use hammer strength plate loaded machines for inclines and declines. And a variation of flyes to really stretch the pecs.

I always found that the closer the grip the more triceps recruitment there is. Which is great of that's what your aim is. But my chest has always been one of those body parts that was the hardest to develop.

I find with machines I can good deeper and use a smaller range of motion to keep almost off the tension on my chest.

After reading this I'm not going to feel so bad about abandoning the flat bench. Besides it's my upvote chest I care to work on more these days.


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I meant pinky.. not index.. had a case of dyslexia lol
Give it a try this morning and seems to be better on the shoulder, use pretty light weight to start and i'll go up every week and see what happen. Thx for the advice


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I still do flat bench presses, but really focus on form. Also hand placement at biacromial width calculation has helped with shoulder pain


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For me, it is continuous improvements in strength that make you grow.
First comes strength, then comes size. Every time.
You can utilize lighter weights and vary your rep tempo etc. At the end of the day my belief is:
If you took 2 identical twins, one using TUT and other techniques.
The other one using strength and increasing weight each cycle through each week, just a small amount of weight increased each week and use a dynamic rep scheme.
The one that added weight and increased strength will have better bone densities, better tendon strength, larger more dense muscles and when he gets an injury or takes a break for some reason. The second twin will retain more muscle mass, have better muscle memory and be able to get back in lifting shape a lot quicker.

In saying that, one does not need to use the bench press, as others have mentioned. Dumbells work very well, and I believe they may work better and help out the stabilizing muscles etc.
But using lighter weights and slowing the reps down will not be as effective as explosive positive and slow controlled negative with as much weight as you can handle and taxing the CNS central nervous system.
The CNS is the biggest limiting factor for growth. Not the only factor, but IMO the most influential.
Strengthen the CNS and become used to progressively adding more weight until you cannot add anymore which does happen of course.
Then change up your exercises and throw the ones you limited out on out the door for awhile.
Then over time continuously adding more weight, max out on your next new exercises.
Come back to the ones you threw out the door and every time you will surpass your old personal gains.
I think that is what people see more than anything.
The bench press has become stale and stagnated and growth slows or stops.
You put new exercises in and boom you are growing again.
If you bring bench press or the old exercise back again, you will also grow again if you are still getting stronger and able to add in a bit more weight or even one more rep.


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Decline with high reps,slow.Left shoulder is rough.
I injured my rotator cuff while working. Since then, I have to lower my weights and increase repetitions. It's still rough.
I don’t do “flat” presses, but a very slight incline. I forget the actual degree of angle but my bench has multiple options (home gym).
Since then my shoulders been great.

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Still doing flat bench here with incline dumbells as my two chest staples, no shoulder issues but I don't really push more than 2 plates on bench. I prefer to go heavier with dumbbells.