Bench: CG VS WG

[cmdubs]

Okay so I'm going to have to ditch the flat bench for a while for my shoulders sake. If I use a close grip I don't seem to have any problems. Will my chest still get worked using a close grip? BTW, I'm doing a chest workout twice a week with incline db press on the second workout and flat bench on the first.

 

[Cynical Simian]

Try not flaring your elbows and thinking about keeping your lats together when you use a wide grip. You're pretty much forced to do these things on CG, which is likely why you don't have shoulder issues with it. Check out the Bench Press sticky in the PLing forum.

 

[Guinness5.0]

I'm with CS if you'r flaring your elbows out. Try keeping you upper arms at ~45 degrees w/ your torso and I bet it'll help a lot. Also, are you warming up thouroughly? Sometimes wearing a sweatshirt and increasing the amount of warmups you do will alleviate pain.

But if you're already doing those things, then yes close grip will work your chest, but not as much as wide grip.

 

[mekannik]

I have stated this before, check out some massotherapy for your bicep tendon. Runs up under your delts and can feel like your pec tie-in is about to snap.

That, and follow what cynical simian and GUINNESS5.0 wrote.

 

[silver_shadow]

yep, don't flare your elbows. but i have to say that there isn't any effective way i know of working your chest without alot of shoulder recruitment. close grip is going to put most of the focus on the triceps. i'd suggest that you take a break from the gym for at least 10 days and let your shoulders recuperate.

 

[cmdubs]

yeah I've tried to not flare my shoulders and when the weight gets heavier they start to drift out...seems to hurt when I do wide grip pull-ups too...bicep tendon?

I just came off a 2 week layoff and I HATE not lifting...so for now I'll either sub in CG's or db presses and see how my shoulder feels...only problem with db presses is I'm doing 10 sets of 4...heaving the dbs up that many times is a dead workout in itself.

 

[cmdubs]

I'm with CS if you'r flaring your elbows out. Try keeping you upper arms at ~45 degrees w/ your torso and I bet it'll help a lot. Also, are you warming up thouroughly? Sometimes wearing a sweatshirt and increasing the amount of warmups you do will alleviate pain.

But if you're already doing those things, then yes close grip will work your chest, but not as much as wide grip.

my warmups are usually bar for 20, 135 for 10, 185 for 8, and then the working weight of around 225 or so, does that sound like enough?

 

[Guinness5.0]

my warmups are usually bar for 20, 135 for 10, 185 for 8, and then the working weight of around 225 or so, does that sound like enough?

You could try rotator-specific stuff like windmills - hold a 5-10 lb. plate and rotate your arms forward/backward several times.

Also, a general warmup (like 10 mins. on the treadmill) could help too.

I'd try that stuff before you quit benching. If your elbows drift out while benching then I'd suggest you drop the weight and acclimate to elbows-in. In the long run your bench will improve and you'll likely experience less shoulder pain.

 

[cmdubs]

You could try wotator-specific stuff like windmills - hold a 5-10 lb. plate and rotate your arms forward/backward several times.

Also, a general warmup (like 10 mins. on the treadmill) could help too.

I'd try that stuff before you quit benching. If your elbows drift out while benching then I'd suggest you drop the weight and acclimate to elbows-in. In the long run your bench will improve and you'll likely experience less shoulder pain.

thanks dude I'd hit you with k but need to spread

 

[silver_shadow]

thanks dude I'd hit you with k but need to spread

really?

sorry, i just couldn't help but laugh at the innuendo.

 

[blut wump]

really?

sorry, i just couldn't help but laugh at the innuendo.

In whose endo?

 

[silver_shadow]

In whose endo?