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Message
Proper incline bench form?
Posted on 7/5/19 at 11:04 am
Posted on 7/5/19 at 11:04 am
Do you touch chest like on flat bench or no? I experiencing some shoulder pain when I go full ROM.
8
Posted on 7/5/19 at 11:07 am to DeafJam73
No on full ROM.
Posted on 7/5/19 at 11:09 am to Hu_Flung_Pu
So ROM is what, an inch or so off the chest?
Posted on 7/5/19 at 12:14 pm to DeafJam73
Always wondered the same. Is there a specific reason? Too much stress on shoulders?
Posted on 7/5/19 at 12:26 pm to DeafJam73
I don't believe it's healthy for shoulders when you touch on flat bench either.
Posted on 7/5/19 at 12:34 pm to Gings5
If your shoulders hurt on bench press, something is off with your form. Incline bench is different.
Posted on 7/5/19 at 12:36 pm to thedentist45
quote:
Always wondered the same. Is there a specific reason? Too much stress on shoulders?
I think because of the position in which your body is angled, full ROM on incline puts you at a mechanical disadvanatge and causes more stress on your shoulders. Unlike flat bench press, where full ROM is how you’re supposed to do it.
Posted on 7/5/19 at 1:44 pm to DeafJam73
Thanks,
Makes sense for sure.
Makes sense for sure.
Posted on 7/5/19 at 1:54 pm to DeafJam73
Incline bench going to your chest really puts strain on the shoulder as it causes it to go in external rotation. Also, doing triceps with your hands on a bench and feet in the floor is terrible for your shoulders as well
Posted on 7/5/19 at 2:06 pm to TechDawg2007
quote:
Incline bench going to your chest really puts strain on the shoulder as it causes it to go in external rotation. Also, doing triceps with your hands on a bench and feet in the floor is terrible for your shoulders as well
I have a fricked up shoulder from an old injury and was told I would eventually need surgery. Oddly, neither of these movements bother me.
Posted on 7/5/19 at 2:10 pm to DeafJam73
quote:
Do you touch chest like on flat bench or no? I experiencing some shoulder pain when I go full ROM.
It's naturally a longer ROM than flat bench. I've also found a lot of people aren't as good about creating arch and protecting their shoulders as with flat bench.
I don't think it changes things much to come an inch short. Make sure it's actually an inch and you aren't super high. A spoto press style pause is good too.
Or DB incline so your shoulders can rotate more freely.
Posted on 7/5/19 at 2:51 pm to Rep520
I may switch to DB. I do them on OHP days as a supplement. According to Brian Alsruhe, incline press is preferable to help supplement OHP. I would also be able to position my grip in the fashion he reccomended.
Posted on 7/5/19 at 2:56 pm to DeafJam73
quote:
According to Brian Alsruhe, incline press is preferable to help supplement OHP.
Alsruhe is my favorite YouTuber. If you're primarily using them as an OHP accessory, I think the instability of dumbbells would help OHP.
At least for me, being able to stabilize the shoulder girdle and turn on the triceps is big on OHP. DB's would fit the bill for both.
DB's also let you avoid the bar rotation of your shoulder by taking a 3/4 grip angle. On a bar, you need a swiss bar for that.
Posted on 7/5/19 at 2:58 pm to Rep520
Then it’s settled. DB shall replace the barbell for that exercise.
Posted on 7/5/19 at 6:34 pm to DeafJam73
I always had less pain on incline.
I always did full ROM.
I always did full ROM.
Posted on 7/5/19 at 7:50 pm to DeafJam73
I think incline bench is bad for your shoulders. It’s not a natural motion at all. Press flat or straight up.
Posted on 7/5/19 at 7:53 pm to LSUAlum2001
quote:
I always had less pain on incline.
This for me as well. The angling of incline never bothered my shoulders. I also have an easier time with shoulders with wide grip than narrow, which is also odd.
Posted on 7/5/19 at 8:45 pm to Rep520
Those that can not go full ROM, you prolly have poor shoulder mobility. Should really work on that.
When I do incline I got all the way to the chest and pause. On dumbbells I touch my shoulders with the bells.
When I do incline I got all the way to the chest and pause. On dumbbells I touch my shoulders with the bells.
Posted on 7/5/19 at 8:49 pm to lsu777
What’s the board’s consensus on incline angle?
I never go higher than 30 degrees on incline.
I never go higher than 30 degrees on incline.
Posted on 7/5/19 at 8:59 pm to lsu777
Just because you can doesn't mean you should. Chest recruitment is minimalized when bar is less than 2" away from the chest. It's mainly shoulder work.
There are much better and safer shoulder movements you can perform without over extending in a barbell bench.
Touching the chest is not needed and really only stems from powerlifting rules. Spoto presses are extremely useful for over loading the pecs.
There are much better and safer shoulder movements you can perform without over extending in a barbell bench.
Touching the chest is not needed and really only stems from powerlifting rules. Spoto presses are extremely useful for over loading the pecs.
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