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
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07-20-2009, 08:44 PM #1
3 sets of 8-12 on flat bench press? is it ok?
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07-20-2009, 09:31 PM #2
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07-20-2009, 09:36 PM #3
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07-20-2009, 09:38 PM #4
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.
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07-21-2009, 12:55 AM #5
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 ;-)
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07-21-2009, 12:56 AM #6
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07-21-2009, 01:00 AM #7
- Join Date: May 2009
- Location: Los Angeles, California, United States
- Age: 32
- Posts: 22,676
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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.I used to have an AVI of my traps and neck. I changed it a while back and tried editing my user title but this website is glitched and it will not let me change it anymore.
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07-21-2009, 04:04 AM #8
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07-21-2009, 10:41 AM #9
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.
Last edited by samakaballer; 07-21-2009 at 10:45 AM.
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07-21-2009, 10:43 AM #10
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
Last edited by samakaballer; 07-21-2009 at 10:46 AM.
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