improving bench thru military pressing

[magman1]

try and bear with me here...the weakness on my bench is in the lower one third...i read studies where this can be contributed to weak rotator...on military press, i believe bringing the bar down anywhere below ur chin, will shift focus to ur rotators...basically ur rotator will work past 90degrees...so naturally i stopped the movement at my chin as to only work shoulders...if i bring the bar further down, like to the very top of my chest, will this strengthen my rotators, and in turn help my bench, or only set myself up for injury...thanx for the help guys!

 

[JLA]

Personally, I wouldn't go too low on the military presses. Maybe some rack work on the bench would help - setting the pins at your sticking point.

 

[slobberknocker]

Military press is a great exercise and it will help your bench. I think your focus though should be board presses set at the height of your sticking point, along with speed bench. Mil. press is good, but I think it's important to train in the same plane as the bench.

 

[magman1]

i have never done board presses or anything along those likes...just traditional methods up til now...maybe il have to start incorporating things!

 

[spatts]

I would find specific rotator cuff work, and to increase your bench, choose shoulder work that's in the bench plane. I can't speak for everyone, but I get no carry over from overhead movements to bench. I do them for stronger shoulders, but they don't help my bench much.

 

[pwr_machine]

4 muscles make up the rotator cuff...the subscapularis, supraspinatus, infraspinatus, and teres minor. Their point of insertion enables them to rotate the humerus, making it a freely movable joint. I do not see the feasibility of performing military press to specifically strengthen the rotator cuff, nor do I see much carryover to bench press from military press. I would recommend light, elastic bands or light dumbbell exercises to work the various angles about the shoulder joint and strengthen the rotator cuff. I would also recommend speed bench to develop explosion off of your chest.

 

[brian747478`]

i am sure there may be some carrover, like if your military went up 100 pounds, i am sure your bench would have to go up. but the increase is not proportional. i increased my overhead ALOT and found that my bench barely increased, when i did start training it again, it went up quite fast though. seemed i gained strength, but had to do movements in that plane for it to transfer, hope that made sense

 

[beefybull]

What muscle imbalance leads to an internally rotated humerus?

I saw some site that showed pictures specific muscle imbalances/typical problems.


Anyone here do exercises to strengthen the infraspinatus?

 

[Synpax]

Lateral raises may be even more effective, then, if that's your goal.

Personally, I do my military presses with dumbbells.

 

[magman1]

i feel OHP train my fronts more and dumbells hit my medial more...i know it isnt isolated, but...what shoulder exercises are in the same plane as bench?