Re: Incline bench presses

In article <Pine.LNX.4.62.0703301950060.19488@xxxxxxxxxxxxxxx>,
Tom Anderson <twic@xxxxxxxxxxxxxxx> wrote:

Evening all,

So, i'm thinking about switching from flat to incline bench presses.
Mostly because i feel like fiddling with my routine a bit, but also with a
view to hitting the clavicular bit of my pectorals a harder, to get that
broad look we all want.

Apart from reducing the intensity applied to the sternal side of the
muscle (which is fine by me), are there any downsides to consider?

My shoulder pressing is crap. Is going to incline presses likely to make
it better (by working my deltoids more) or worse (by stressing my deltoids
more), or neither?

A while ago, Mr Hobbes wrote:

"I've benched over 400 in competition and consider it one of the worst
exercises invented. For most purposes incline benches are superior."

Keith, if you read this, i'd love to hear you expand on that.

Thx yalls,
tom

The problem with the flat bench is your scapula is pinned to the bench
unless you arch and use a powerlifting competition technique. The
scapula has to retract (move towards the spine) unless you have a very
thick chest and short arms in order to get the bar to the chest. If the
scapula can't retract (which is the case with a flat bench press where
you lie on the bench) the shoulder has to transversely extend in order
to complete the full ROM. This is hell on the small muscles that make up
the rotator cuff group and the ligaments off the shoulder. It can also
affect the actual integrity of the shoulder joint itself. Bottom line is
- bench press is very hard on the shoulder structure.

It is easy to work around. Do flat bench board presses as Westside does
where the bar is brought higher on the chest and neither scapular
retraction nor shoulder transverse extension is required to complete the
movement. Or simply substitute the incline bench, where the scapula is
free to retract (less weight on it) and the movement itself lends more
to transverse abduction than extension. Or learn to arch like a
powerlifter.

But since no special equipment is needed (most gyms have incline
benches) and also because there is less ego attached to the incline I
consider it a better movement. Too many people kill their shoulders
using too much weight in the flat bench.

Also of note - I tend to like full ROM, but the flat bench is one case
where it probably isn't best to do full ROM for most people.

--
Keith
.

Relevant Pages

  • Re: ATTN David Cohen re: shoulder impingement
    ... shoulder impingement and rotator cuff problems. ... DB bench is OK. ... As is bench incline position. ...
    (misc.fitness.weights)
  • Re: Incline bench presses
    ... The problem with the flat bench is your scapula is pinned to the ... the rotator cuff group and the ligaments off the shoulder. ...
    (misc.fitness.weights)
  • Re: ATTN David Cohen re: shoulder impingement
    ... shoulder impingement and rotator cuff problems. ... DB bench is OK. ... As is bench incline position. ...
    (misc.fitness.weights)
  • Re: Incline bench presses
    ... i'm thinking about switching from flat to incline bench presses. ... My shoulder pressing is crap. ...
    (misc.fitness.weights)
  • Re: Incline bench presses
    ... i'm thinking about switching from flat to incline bench presses. ... My shoulder pressing is crap. ... The problem with the flat bench is your scapula is pinned to the bench ...
    (misc.fitness.weights)