Safest Push Exercise for mass?

[Tomohawk92]

I've had trouble doing flat bench, OHP, incline anything and dips. What are your guys' favorite pushes?

I have an impinged shoulder AC tendon and need to be careful. So far the least painful lifts are CGBP and decline DB bench, but decline only will give me saggy tits.
I'm currently doing almost exclusively squats, deads and some sort of push once a week for plenty of rest but need a reliable push.

[the5thhorseman]

For me, my favorite are decline presses, and they're definitely the best for you, since declines don't involve as much shoulder as flat or incline.

[Tomohawk92]

For me, my favorite are decline presses, and they're definitely the best for you, since declines don't involve as much shoulder as flat or incline.

I agree they are my favorite at the moment but do you think they negatively affect how you look? I'm in it to get stronger but if I look like I need a bra after half a year of doing it that's no good

[GuinnessStrong]

I agree they are my favorite at the moment but do you think they negatively affect how you look? I'm in it to get stronger but if I look like I need a bra after half a year of doing it that's no good

1. Being nice: no one here really gives a **** about how bad something makes you look. Strength > Aesthetics in this subforum
2. At 5'8" 150 you probably already look like you need a goddamn training bra you skinny little ***got. You probably still couldn't even eat enough to grow tits if your boyfriend pounded down pineapple 24/7.

[Tomohawk92]

1. Being nice: no one here really gives a **** about how bad something makes you look. Strength > Aesthetics in this subforum
2. At 5'8" 150 you probably already look like you need a goddamn training bra you skinny little ***got. You probably still couldn't even eat enough to grow tits if your boyfriend pounded down pineapple 24/7.

its funny cuz this is nothing compared to misc -_-

u got some pent up anger m8?

[arian11]

I've had trouble doing flat bench, OHP, incline anything and dips. What are your guys' favorite pushes?

I have an impinged shoulder AC tendon and need to be careful. So far the least painful lifts are CGBP and decline DB bench, but decline only will give me saggy tits.
I'm currently doing almost exclusively squats, deads and some sort of push once a week for plenty of rest but need a reliable push.

I agree they are my favorite at the moment but do you think they negatively affect how you look? I'm in it to get stronger but if I look like I need a bra after half a year of doing it that's no good

I'm not sure how adding muscle mass to your chest would make you have saggy tits? Maybe you are mistaking what is muscle mass and what is fat mass?

Anywho, using emg testing these are the best chest activating exercises,

Chest

* Decline dumbbell bench press - 93%
* Incline dumbbell press - 91%
* Decline bench press - 89%
* Flat dumbbell bench press - 87%
* Flat barbell bench press - 85%

So you could stick with decline DB press and incline DB press and be good. Also, with DBs, you can mess around with your hand positioning to see what is most comfortable for you. If you turn your palms in facing each other and keeping your elbows close to your body, you may take stress off your shoulder and not feel any pain.

[HamburgerTrain]

Ring dips... f*ck this thread.


Just kidding. Was your shoulder issue diagnosed by a doctor? Also, do you have any kind of extended structured warm-up protocol/do any mobility work? If so, what specifically do you do for your AC problems (if it was diagnosed)?

[Torrtrefireto]

I agree they are my favorite at the moment but do you think they negatively affect how you look? I'm in it to get stronger but if I look like I need a bra after half a year of doing it that's no good

150 and caring about how you look. Please take 'powerlifter gut' out of your signature you don't deserve it

I'm not sure how adding muscle mass to your chest would make you have saggy tits? Maybe you are mistaking what is muscle mass and what is fat mass?

Anywho, using emg testing these are the best chest activating exercises,

Chest

* Decline dumbbell bench press - 93%
* Incline dumbbell press - 91%
* Decline bench press - 89%
* Flat dumbbell bench press - 87%
* Flat barbell bench press - 85%

So you could stick with decline DB press and incline DB press and be good. Also, with DBs, you can mess around with your hand positioning to see what is most comfortable for you. If you turn your palms in facing each other and keeping your elbows close to your body, you may take stress off your shoulder and not feel any pain.

Link to paper, if it is anything like the Barnett 1994 paper I have saved the methods pretty much invalidate it for any powerlifter use. For an EMG study to mean dick it has to be done in one of a few very specific ways

[NewbieX2]

1. Being nice: no one here really gives a **** about how bad something makes you look. Strength > Aesthetics in this subforum
2. At 5'8" 150 you probably already look like you need a goddamn training bra you skinny little ***got. You probably still couldn't even eat enough to grow tits if your boyfriend pounded down pineapple 24/7.

Clever, witty, and, most of all, helpful. Good job.

I think the OP's thought is that the decline press will work his pec major to such a strong degree over his pec minor that it will make it look his pec look "saggy" at the bottom.

OP, I'd just go with close grip bench. How far can you comfortably go with your grip?

[takeittakeit]

You must spread some Reputation around before giving it to GuinnessStrong again.

[adamsz]

I'm suprised at some of the helpful responses ITT. People in a good mood today eh?

[sharkweek50]

I would advise you to look into treating the issue rather than finding a workaround.

Pushups are good though.

[ShortDave]

I still don't see how people can think decline pressing is better for your shoulders, sure you have a limited ROM which decreases movement at the shoulder joint but unless you have very strong rhomboids and lower traps then your shoulders are going to be up by your ears which will just lead to further damage of the joint. Board pressing would be a much better way to limit your ROM while being able to keep your shoulder in a safe position.

[samsont]

oh fuk it's going hard in this thread i'll buy the first round

[onionhead444]

#1 your 5"8 150
#2 stop being a b*tch
#3 just kidding about #2

Serioisly tho eat some more food and jus find movements that you can do without causing more problems. Personally i dont like decline bc hurts my shoulders.

[wakechica]

OP are you treating your impingement? Are you likely to get surgery or is this something you're just going to have to ice/anti-imflammatory for life? Have you tried heat on the area before a push movement? Do you ice it regularly?

[MichaelCJ]

The fact that CGBP is okay (right?) yet good ol' flat bench ain't, suggests to me that your issue is form, rather than anything else (er, other than eating enough, most likely ).

Seriously, get dat bench form nailed down, tight as can be. Don't let it slip. Then keep benching s'more. Of course, with equal amounts (or more) of back-centric exercises, etc. - IOW, don't be a phucking idiot, and do balance front/back, especially when your shoulders are on the line.

That said, there's nothing wrong with just doing CGBP forever! As far as benching goes, I mean...

And if your injury is genuine, and still a problem, get some proper advice (offline; professional). Maybe just giving presses of all kinds a rest for a while is the go, for example.


edit: You might also find that some RC work will help - things like "shoulder dislocations", the cuban press, etc., etc. And perhaps flexibility (e.g., pecs) is a problem, in which case, do some appropriate stretching, regularly - check out www.mobilitywod.com for some ideas here.

[wanaBsedated]

My first choices would be to keep working close grip bench within reason, some days Rep out with dumbbells on a Max effort day

Then I really really think push ups are great for shoulders so start doing them you can also add bands, weighted vest, many things to make them better for hypertrophy

On speed day just do form work on bench if u can try to do maybe 5*5 for work sets at maybe 70-80% 1 rm with nice controlled form. If you can do overhead work do push press or jerks for some speed afterwards. If u have pain stop and just use this day to do extra rehab and hit weaknesses .

[getout87]

PL gut at 150? lol negged

[AmericanPhysco]

PL gut at 150? lol negged

Yeah, what the ****. OP do you even lift?

[NewbieX2]

PL gut at 150? lol negged

Yeah, what the ****. OP do you even lift?

I think he might be joking.

[Tomohawk92]

Ring dips... f*ck this thread.


Just kidding. Was your shoulder issue diagnosed by a doctor? Also, do you have any kind of extended structured warm-up protocol/do any mobility work? If so, what specifically do you do for your AC problems (if it was diagnosed)?

I've started doing cable RC exercises before I push (probably should just dynamic warm up and do this after).
I went to get an MRI and discussed the photos with my doc; they diagnosed it as "impinged and inflamed from overuse".

Clever, witty, and, most of all, helpful. Good job.

I think the OP's thought is that the decline press will work his pec major to such a strong degree over his pec minor that it will make it look his pec look "saggy" at the bottom.

OP, I'd just go with close grip bench. How far can you comfortably go with your grip?

I have the most comfort with middle finger in the middle of knurling for CG, and feels best when I really try to pull apart the bar. Even when I try very close grip on dips I get the pain in the front of my left shoulder. I think keeping my elbows in close doesn't protect them anymore

I'm suprised at some of the helpful responses ITT. People in a good mood today eh?

It's like this always.. subforums are even worse than the Misc, all the bitter hermits come out of their shells to attack any foreigners. I always rep helpful responses when I see them (Got halfway through this thread, on RC)

I would advise you to look into treating the issue rather than finding a workaround.

Pushups are good though.

Doctor told me it's from overuse and I should let it heal on its own, only other option is surgery. Not really considering surgery

The fact that CGBP is okay (right?) yet good ol' flat bench ain't, suggests to me that your issue is form, rather than anything else (er, other than eating enough, most likely ).

Seriously, get dat bench form nailed down, tight as can be. Don't let it slip. Then keep benching s'more. Of course, with equal amounts (or more) of back-centric exercises, etc. - IOW, don't be a phucking idiot, and do balance front/back, especially when your shoulders are on the line.

That said, there's nothing wrong with just doing CGBP forever! As far as benching goes, I mean...

And if your injury is genuine, and still a problem, get some proper advice (offline; professional). Maybe just giving presses of all kinds a rest for a while is the go, for example.


edit: You might also find that some RC work will help - things like "shoulder dislocations", the cuban press, etc., etc. And perhaps flexibility (e.g., pecs) is a problem, in which case, do some appropriate stretching, regularly - check out www.mobilitywod.com for some ideas here.

I actually do much much more back than chest; have essentially stopped doing chest since the start of my shoulder getting too painful. While I wasn't even lifting last semester (only rock climbing) reaching quickly for a hold one day gave me an extremely sharp pain in my shoulder, so I don't think it's going away on its own.
I don't think it's my form but I could take a few videos next time I push for some advice. Have never done that before so will probably have my mind blown as to how bad I really am. I had tried every single grip on every exercise, pulling back shoulders & lats, etc. but no comfort.

[jtfootball2007]

Wasnt it dorian who developed all his chest mass off decline presses and swears its better than any of the others? Dont worry about it making u look like ****. Youll look great, get stronger, and its a safer movement on your joints

[wheelerx50]

Use correct form (i.e. keep your elbows tucked, etc. etc.)

[wheelerx50]

Wasnt it dorian who developed all his chest mass off decline presses and swears its better than any of the others? Dont worry about it making u look like ****. Youll look great, get stronger, and its a safer movement on your joints

flawed logic

[JoshKukl]

1. Being nice: no one here really gives a **** about how bad something makes you look. Strength > Aesthetics in this subforum
2. At 5'8" 150 you probably already look like you need a goddamn training bra you skinny little ***got. You probably still couldn't even eat enough to grow tits if your boyfriend pounded down pineapple 24/7.

5' 6"

[GuinnessStrong]

5' 6"

155 lbs.

[jbealsrmt]

I've had trouble doing flat bench, OHP, incline anything and dips. What are your guys' favorite pushes?

I have an impinged shoulder AC tendon and need to be careful. So far the least painful lifts are CGBP and decline DB bench, but decline only will give me saggy tits.
I'm currently doing almost exclusively squats, deads and some sort of push once a week for plenty of rest but need a reliable push.

1) Wrong forum. It's been said already, but it's worth repeating.
2) I'm sorry but an "impinged shoulder AC tendon" doesn't exist. What is your actual diagnosis? Was imaging done to make the diagnosis or did your MD rely on orthopaedic testing? Details matter. Have you seen any type of manual therapist?
3) In general (and not specific to your unnamed shoulder condition), pushing exercises that allow for scapular movement (dips, push ups, overhead presses, landmine presses, etc) are superior for shoulder health to those which pin the scapulae in place (like the different bench variations).

My suggestion? Rehab your shoulder first, then worry about how pretty your chest looks. Better to take a few weeks off to focus on fixing something than having to work around it for the rest of your training life.

PS - Decline benching puts FAR more stress on your shoulders than flat and/or incline bench. It also places your shoulders in a much more compromising position. Even if it "feels" fine, it is not. It is likely only encouraging more bad movement patterns.