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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.
Click to expand...
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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I’m the opposite, barbell incline = shoulder pain

Luckily flat bench still feels good

Incline DB is hit or miss
 
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.
 

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