Back To Flat Benching

Discussion in 'Members Pictures & Videos' started by fitdog, Nov 13, 2015.

  1. fitdog

    fitdog Top Contributor

    Messages:
    2,753
    Likes Received:
    1,726
    Training Log:
    Click Here
    Not flat benched in many many months after tearing pec then tearing it again, so got back under bar this week , felt great, no pain quite strong but technique needs working on very unstable.



     


  2. Sciatic

    Sciatic My mood is a state of my mind. Full Member

    Messages:
    530
    Likes Received:
    530
    Never touched flat bench press for over 12 months. Had my final scare re rotators (MRI)....So switched to decline bench press and bingo! No injuries and my chest has gained in size and shape...

    Why go back to something like the flat bench when it is notorious for pec tears and rotator issues?
     
  3. fitdog

    fitdog Top Contributor

    Messages:
    2,753
    Likes Received:
    1,726
    Training Log:
    Click Here
    I do it because when flat benching i saw my best muscle gains in chest delts and triceps, but mainly because i enjoy flat bench and aim to compete next year.
     
  4. Sciatic

    Sciatic My mood is a state of my mind. Full Member

    Messages:
    530
    Likes Received:
    530
    Your obvious choice mate. I'd just be aware of the injuries already occurred via that movement...Hope you stay injury free.
     
    fitdog likes this.
  5. TwoCanVanDamn

    TwoCanVanDamn Top Contributor

    Messages:
    4,474
    Likes Received:
    9,595
    Seem to spend ages doing that elaborate set up and get almost zero arch. Seems pointless
     
    Nytol and FatNips like this.
  6. ProfessorHulk

    ProfessorHulk Full Member

    Messages:
    34
    Likes Received:
    11
    Ditto,

    I'd be careful of your past tears on a decline even. But essentially a good exercise IMO
     
    fitdog likes this.
  7. Don

    Don Full Member

    Messages:
    239
    Likes Received:
    151
    agree 100% decline is much better...or dips which i have always liked better than bench press.
     
  8. Spawn_of_Haney

    Spawn_of_Haney Full Member

    Messages:
    75
    Likes Received:
    39
    Exactly the same. 2 pec ruptures in 2016 means I'll not flat and probably only decline bench with a bar again.
    Reason I started posting recently as I've lost all passion for the gym.
     
  9. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

    Messages:
    24,812
    Likes Received:
    32,875
    Lost all passion for gym
    Joins bb board

    Dat strong logic
     
    FatNips likes this.
  10. Spawn_of_Haney

    Spawn_of_Haney Full Member

    Messages:
    75
    Likes Received:
    39
    Haha. Reading, learning just generally been around it.
    Hoping it ignites a spark?
     
    Kovacs and Fatbrah like this.
  11. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

    Messages:
    24,812
    Likes Received:
    32,875
    Only jokin mate ino what u mean
    Had the ssme happen last year i didnt worry about it jist waited till it come back.. it will

    Took 3 monts tho
     
    Spawn_of_Haney likes this.
  12. Pie ead

    Pie ead Full Member

    Messages:
    224
    Likes Received:
    131
    I've just started doing decline and weighted dips instead of flat and incline bench like someone said before strength is up a chest looking better, no more shoulder niggles.
     
  13. doink

    doink Top Contributor

    Messages:
    21,383
    Likes Received:
    34,426
    I prefer incline.

    Flat bench just destroys my left shoulder if i start pushing numbers.

    Decline feels like it's mostly triceps.

    Incline bringing the bar down pretty much to my collarbone feels comfortable and seems to hit my chest well.

    Dont foresee me ever flat benching heavy again.
     
  14. Nytol

    Nytol Competitor

    Messages:
    912
    Likes Received:
    1,777
    Training Log:
    Click Here
    Your technique could be improved a bit mate, which would lead to far greater stability on the movement.

    Bringing your scapula/shoulder blades back and down slightly, and keeping a 70% tension on them throughout the movement, including while at the top, will make a huge difference.

    This takes some practice, start with just your warm up sets, as to pull the scapula back while pressing the weight forward is counter-intuitive to begin with.

    Also any arch needs to be in the upper back, the thoracic spine, not the lower back, that won't really help and can cause unwanted stress.

    If you are anywhere near Kent, pop in to the gym and I'll be more than happy to go through it with you and show you some other things that can help, no charge :thumb:
     
    TBLifter likes this.
Similar Threads: Flat Benching
Forum Title Date
Members Pictures & Videos 200KG Flat Bench Aug 6, 2012
Members Pictures & Videos Flat Bench 150kg Fail, 145kg pb! Mar 1, 2012

Share This Page