Is it possible to replace the bench press with something? I was lifting a light weight and threw out my shoulder (poor form and winged scapulae)
Can I replace the bench press with something as effective?
Is it possible to replace the bench press with something? I was lifting a light weight and threw out my shoulder (poor form and winged scapulae)
No, the cops are gonna show up at your house and arrest you if you don't bench
I replace bench with weighted dips, but that's probably even worse for your shoulder, lol
Tried dips. They also kill my shoulder. I was thinking a DB press on the ground (to restrict ROM)
You try different versions of pushups yet?
Just elevated. Increased the rep count to over 100. I feel it's not doing much for me.
If it's not hurting your shoulders, load weight on your back.
Weird, I found weighted dips to less painful on my shoulders because I focus on doing a low rep/high set volume like 8x3 and add more weight once I can successfully do the same weighted dip 3x.
Shoulder morphology can vary quite a lot. Also People with weak anterior serratus or poor scap control can find dips uncomfortable.
Just stop scalping your wing dude.
Also dumbboy bench.
Weighted dips are the only other compound that will give you raw strength in horizontal push comparable to bench. You could still go pretty far with OHP and some sort of crossover/pullover for chest hypertrophy though
If horizontal pressing is an issue change it to vertical. Helped me a lot. Still do triceps push ups (very slow, controlled with pause at the bottom for low reps).
if you fucked up your shoulder while benching then you can say goodbye to lifting. This shit is permanent and you won't be able to make any significant gains anymore.
This anon is correct. Every shoulder injury is permanent and unfixable. Shoulder surgeries do not exist nor does shoulder rehab. Sorry OP
You need to do rows and rear delt rows. Your upper back is extremely weak.
>your upper back is weak
I doubt it
i would bet you had very tight back muscles and then your back snapped due to sheer pressure. seek a good old physiotherapist that electroshocks you and ask him to teach you how to stretch that back properly to avoid further injury. Doing other exercises as a replacement is just asking for more trouble, so you should rest like 2 weeks. You can train legs in the meantime
I would make a large bet that absolutely nothing in this post is anywhere near what happened and your understanding of physiotherapy is laughable.
>and threw out my shoulder
what does that mean?
You're weak, do literally anything you can to get stronger and then worry about exercise selection. Do a machine press, do push ups, do dumbbell presses. It doesn't fucking matter.