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.