3 sets of 8-12 on flat bench press? is it ok?

[samakaballer]

I had bad shoulder pain not 2 long ago and took a month off. and i started back up about 4 or 5 weeks ago and have just been working out with 175 started at 3 sets of 8 then got up to doing 14 reps 1st set and 13 reps my last 2 sets so today i did the same weight , 175, and it only went up 13 times the first set.. I think im just not getting stronger because i've been using the same weight too long, so i upped it to 195 for 3 sets of 8... but my first set i barely did 8 reps my 2nd set like 6 and 3rd set 5..... felt very weak today, hopefully i'll nail at least 3 sets of 8 wth 195 next week... But what do you guys think about doing these kinda sets with flat bench? b4 my shoulder issue, i had done pyramids a set of 10,8,6,4,2 upping the weight about 15lbs each set... that didn't really work well then i went to doing 5 sets of 5 of same weight each set, it actually helped me go up 20 lbs over am onths time but then my shoulder pain started because i think iwas beating myself up too much forcing myself to push up the weight 5lbs heavier each week... just diong simple 3 sets of 8-12 feels like im getting a much better burn, feels safer on my shoulder, and is just basically a lot easier lol. just want to know if anybody else has success with this technique

[Gamer10101]

i do 3x8 with the heaviest weight i can do .. If i only get six i will usually use the same weight it seems to be working for me. I had a shoulder problem to because of not warming up enough.. Ever since i have been warming up right i have had no problem.

[bodyfuel]

Yeah Im getting this pinch in my right shoulder ever since I got back to the gym...

What do you guys do for warmups?

[Gallix23]

Yeah Im getting this pinch in my right shoulder ever since I got back to the gym...

What do you guys do for warmups?

To warm up I get a really good stretch in, it's always bad to hit the weights with cold muscles. I stretch each body part to a ten count, and when I feel loose I'll throw light weight on whatever I'm doing and do a few slow reps to further stretch and get my body use to the motion before I actually do it. By doing this I've never had a lifting injury or pulled anything.

[BigKev23]

I had bad shoulder pain not 2 long ago and took a month off. and i started back up about 4 or 5 weeks ago and have just been working out with 175 started at 3 sets of 8 then got up to doing 14 reps 1st set and 13 reps my last 2 sets so today i did the same weight , 175, and it only went up 13 times the first set.. I think im just not getting stronger because i've been using the same weight too long, so i upped it to 195 for 3 sets of 8... but my first set i barely did 8 reps my 2nd set like 6 and 3rd set 5..... felt very weak today, hopefully i'll nail at least 3 sets of 8 wth 195 next week... But what do you guys think about doing these kinda sets with flat bench? b4 my shoulder issue, i had done pyramids a set of 10,8,6,4,2 upping the weight about 15lbs each set... that didn't really work well then i went to doing 5 sets of 5 of same weight each set, it actually helped me go up 20 lbs over am onths time but then my shoulder pain started because i think iwas beating myself up too much forcing myself to push up the weight 5lbs heavier each week... just diong simple 3 sets of 8-12 feels like im getting a much better burn, feels safer on my shoulder, and is just basically a lot easier lol. just want to know if anybody else has success with this technique

might want to take a look at your grip on the bench...could possibly be having too much delts come into play. never really liked the flat bench either. i stick to inclines and haven't had a problem since.

the 3 sets of 8-12 is fine. the 20 lb jump was probably a little quick. would stick to the 5-10lb jumps at a time. progression is key, but it doesn't mean you have to be adding 20+ pounds at a time ;-)

[bodyfuel]

When I first started I had no clue what i was doing at my warmup consisted of :

3xPullups
3xPushups
3xDips

All of 8-10 reps

Followed by 5-6 variations with 3 sets each basically I was overtraining. Lol

Now my warmup usually consists of 5 mins on the elliptical or a Squat/Press with Empty BB

[Galindo62]

I never ever stretch before I lift.

Also my warm up can sometimes take longer than my actual work sets.


Also try ticking in your shoulder when you're benching. That helped out my rotator cuffs alot.

[Kelei]

Most people experience shoulder pain/injury because their external rotators are too weak and/or weak rhomboids in proportion to the pecs. Strengthening these muscle groups along with stretching the pecs are the best things you can do to help avoid shoulder injury.

[samakaballer]

might want to take a look at your grip on the bench...could possibly be having too much delts come into play. never really liked the flat bench either. i stick to inclines and haven't had a problem since.

the 3 sets of 8-12 is fine. the 20 lb jump was probably a little quick. would stick to the 5-10lb jumps at a time. progression is key, but it doesn't mean you have to be adding 20+ pounds at a time ;-)

maybe 20 lbs was too much, im just gonna stick at the weight tho hopefully i can do 3 sets of 8 next week . i just thought that being able to do 175 for 14 reps , that 175 i way to easy, and i should up it 20lbs to get a good hard 3 sets of 8 in, but i was mistaken lol, it was tough but at least i got the first set wiht 8 reps. at least my pecs are nice and sore today, so hopefully i'll see big improvements next week.

[samakaballer]

might want to take a look at your grip on the bench...could possibly be having too much delts come into play. never really liked the flat bench either. i stick to inclines and haven't had a problem since.

the 3 sets of 8-12 is fine. the 20 lb jump was probably a little quick. would stick to the 5-10lb jumps at a time. progression is key, but it doesn't mean you have to be adding 20+ pounds at a time ;-)

right when i got back from taking the mont hoff, i widened my grip a lot, almost looks like it could be wide grip bench press. Before when the shoulder injury happened i think my grip was to narrow, now that i widened the grip i feel like i can control the bar better. it's weird tho, my shoulder aches more it seems like the day after i do my chest workout , right now it has a minor painful ache in it i think the body weight dips r hurting my shoulder now more then anything