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Stuck with incline bench

BBruce

BBruce

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I have programs that I have used with luck on flat bench to increase weight but it seems to not work the same on incline bench, anyone have experienced the same or should I just keep grinding?
 
Wardamn said:
I feel you there. I've been nursing some nerve and muscle issues on my left side for a few months now. MRI time now.
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Sorry to hear that, that sucks, hopefully it’s not too bad.

Funny enough for me is that flat bench hurts but incline do not, weird, I know.
Anyhow, now I’m trying to get my incline bench up but I’m getting stuck. Same training I have been using for flat seems to not work as well on incline… it’s annoying but I guess I have keep grinding.
 
BBruce said:
Sorry to hear that, that sucks, hopefully it’s not too bad.

Funny enough for me is that flat bench hurts but incline do not, weird, I know.
Anyhow, now I’m trying to get my incline bench up but I’m getting stuck. Same training I have been using for flat seems to not work as well on incline… it’s annoying but I guess I have keep grinding.
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Appreciate it, wear and tear over 3 decades of picking heavy stuff up and putting it down, lol.


Are you doing barbell military press?
 
I would start with incline first on chest day. Do that then flat afterwards. Priority training concept.

I’m sure you’ve done pause reps?

Maybe work on getting anterior delts stronger too. Might be your weak link.
 
Save your shoulders and slow down on the flat. Youll always be weaker on Incline anyway so train the weak. If you can bench it at 30 degrees, you can bench it flat. Strengthen the incline and the flat will increase too. This doesn't work opposite though.

Slow progression is number one and start incorporating static holds. If you bench 185, start holding 225. You'll get stronger and train your cns. Add them in after your last set. Just lift off the pins, barely break the elbows just below full lockout. Hold it until you cant. Start with one. Then work your way up to 2-3 static holds. When the seizures stop, youll be where you want. Static Holds will build strength

...and warmup your shoulders until you think youre good, then warm up about 5 more sets after that.

...and train your rotators. All of them. Most important muscles for a pain free bench and most neglected muscles of all of them. Strong rotators, pain free shoulders.
 
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Wardamn said:
Appreciate it, wear and tear over 3 decades of picking heavy stuff up and putting it down, lol.


Are you doing barbell military press?
Click to expand...
Yeah, I feel you on the wear and tear, I just ignore a bunch of stuff that hurts in hopes they go away by themselves… lol

Not as of now, that’s another that doesn’t feel great on my shoulders so I took a break from OHP, maybe I can try them again to see if they still hurt or not.
 
Augustine5I said:
I would start with incline first on chest day. Do that then flat afterwards. Priority training concept.

I’m sure you’ve done pause reps?

Maybe work on getting anterior delts stronger too. Might be your weak link.
Click to expand...
Incline is my main movement for chest right now, my right shoulder hurts badly on flat and decline (both with BB and DB). So flat is out for now.

I pretty much do some rear delt work every day, weights and with bands.
 
Big_Jimmy434 said:
Save your shoulders and slow down on the flat. Youll always be weaker on Incline anyway so train the weak. If you can bench it at 30 degrees, you can bench it flat. Strengthen the incline and the flat will increase too. This doesn't work opposite though.

Slow progression is number one and start incorporating static holds. If you bench 185, start holding 225. You'll get stronger and train your cns. Add them in after your last set. Just lift off the pins, barely break the elbows just below full lockout. Hold it until you cant. Start with one. Then work your way up to 2-3 static holds. When the seizures stop, youll be where you want. Static Holds will build strength

...and warmup your shoulders until you think youre good, then warm up about 5 more sets after that.

...and train your rotators. All of them. Most important muscles for a pain free bench and most neglected muscles of all of them. Strong rotators, pain free shoulders.
Click to expand...
Right now it’s no flat at all, right shoulder hurts badly bad and I lose power. Incline is fine, so that’s why it’s my main movement and why I want to get it as strong as possible, I have a long way to go but 4 plates is the goal.

Not a fan of static holds, haven’t felt it helped on flat but some pin presses might be a good idea, thanks, it got me thinking.

And yes, rear delts is something I warm up with and cool down with pretty much every day.
 
Big_Jimmy434 said:
Save your shoulders and slow down on the flat. Youll always be weaker on Incline anyway so train the weak. If you can bench it at 30 degrees, you can bench it flat. Strengthen the incline and the flat will increase too. This doesn't work opposite though.

Slow progression is number one and start incorporating static holds. If you bench 185, start holding 225. You'll get stronger and train your cns. Add them in after your last set. Just lift off the pins, barely break the elbows just below full lockout. Hold it until you cant. Start with one. Then work your way up to 2-3 static holds. When the seizures stop, youll be where you want. Static Holds will build strength

...and warmup your shoulders until you think youre good, then warm up about 5 more sets after that.

...and train your rotators. All of them. Most important muscles for a pain free bench and most neglected muscles of all of them. Strong rotators, pain free shoulders.
Click to expand...
I did that to improve my flat weight and it worked great. 👍
 
I no longer can use the free bench press anymore because of both shoulders I have To use the smith machine now for my bench pressing except on my triceps days in use a free bench for close grip bench
In my stronger days I was always stronger at incline bench press than I was at flat bench
 
OlePhart said:
I just meant I was trying to increase my flat barbell bench and when I improved my incline that went up more than I expected. As far as what you're asking, when my shoulders got stronger my incline went up. @Augustine5I made a reference to that. ☝️
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Ok, I thought you meant that the static holds had helped you.

I heard ppl say that if you incline goes up so does the flat but I have experienced the opposite. But, that doesn’t matter because flat is out for me at this point.

I haven’t tried any overhead pressing for awhile because it have hurt my shoulders in the past, I might give it an go again to see if it’s doable. But, I have flat benched +400 without any overhead pressing so I’m sure I’ll be fine without it also.
 
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BBruce said:
Ok, I thought you meant that the static holds had helped you.

I heard ppl say that if you incline goes up so does the flat but I have experienced the opposite. But, that doesn’t matter because flat is out for me at this point.

I haven’t tried any overhead pressing for awhile because it have hurt my shoulders in the past, I might give it an go again to see if it’s doable. But, I have flat benched +400 without any overhead pressing so I’m sure I’ll be fine without it also.
Click to expand...
Ultimately, unless you plan on competing on the platform, which it doesnt sound like you are because you don't flat press and there are no incline bench competitions, I would challenge the question of why does "weight"even matter? Stay safe, lift what you lift, and dont care so much about whats on the bar. Focus on a good clean and safe exercise. Bench pressing can be a FAFO kinda exercise.
 

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