rotator cuffs and bench press

[from zero]

I'd lose the flat bench if I were you, especially since you've just come off a cuff injury. Flat benching can be hell on the rotators. Rather than risk re-injury, I'd ditch them.

Try incline presses.

 

[KillahBee]

long story short, I just stepped in the gym last week after almost 3 months off with rotator cuff strain. did lots of physical therapy rehab stuff and still do. I am still lifting only at about 75-85% my usual weight and am not rushing back into it, but, the one major movement that gives me problems is flat bench barbell press. even with light weight it hurts. any suggestions on form to take the stress off my rot cuff? I know I should use a closer grip.

thnks

 

[Serea]

Does the incline press hurt also?

 

[kingc_79]

i have the same problem...do you do warm ups for your rotator cuff before your bench workout?

 

[KillahBee]

i have the same problem...do you do warm ups for your rotator cuff before your bench workout?

not warmups specific for the rot cuff, just warmups with the barbell.

maybe I will have to ditch the flat for the incline for a while.

 

[kingc_79]

use a light db and hold your arm out to the side and rotate it up and down. its just something i do to help mine. and make sure your elbows are tucked in. took me a while to do this bc i never did.

 

[KillahBee]

use a light db and hold your arm out to the side and rotate it up and down. its just something i do to help mine. and make sure your elbows are tucked in. took me a while to do this bc i never did.

u mean elbows against the body when doing benches? thnks for the advice

 

[kingc_79]

as close in towards your body as you can. it was a lil awkward at first but beats my shoulder burnin like its on fire.

 

[MsBeverlyHills]

incline presses-

the steeper the bench-- the more load on your shoulders less on your chest.

if youve got rotator injuries-- incline work will make it worse.

 

[KillahBee]

Re: incline presses-

the steeper the bench-- the more load on your shoulders less on your chest.

if youve got rotator injuries-- incline work will make it worse.

how so? that seems to contradict what most people think.

 

[punch]

As I have stated in prior posts I hurt my rotator during heavy benching. Currently Flat bbel presses are not possible because I can only lower the weight 2 inches above my chest.

Yes, rest will work, but the easiest remedy is to give up flat. I have done this and concentrated on Incline and dumbell movements. Dumbells will allow you to navigate your arms in a plain that is more comfortable rather than being fixed by a straight bar.

All in all, unless your a PL. Inclines will yield just as good if not better size gains than flat. I say this from personal experience.

 

[from zero]

Re: incline presses-

the steeper the bench-- the more load on your shoulders less on your chest.

if youve got rotator injuries-- incline work will make it worse.

Not true.

 

[punch]

I agree From Zero. That is completely false. Your shoulders flare back much more on flat than Incline.

 

[bignate73]

I agree From Zero. That is completely false. Your shoulders flare back much more on flat than Incline.

actually its true.

the more you increase the angle from horizontal to vertical the more the front delts are active. in only makes sense since...when you are sitting upright its called a "shoulder "(military) press.

also the statement about "flare" is false. the ROM on an incline press (if you use a full range of motion) is much greater than a flat/decline movment.

as for the bench press putting strain on the shoulders...i can see the rotators being vulnerable. but if you are feeling strain in the front delts, its all on how you bench. move the bar down on your chest and the stretching strain is gone. if someone tells me they cant touch their chest on a flat or incline movement, i know they are doing it wrong. you have to be extremely inflexible to not touch. most people just bring the bar too high up in an attempt to "target" the chest more. in actuality you can see what its targeting the most, the flexibility in your front delts.