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)

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  1. 12 months ago
    Anonymous

    No, the cops are gonna show up at your house and arrest you if you don't bench

  2. 12 months ago
    Anonymous

    I replace bench with weighted dips, but that's probably even worse for your shoulder, lol

    • 12 months ago
      Anonymous

      Tried dips. They also kill my shoulder. I was thinking a DB press on the ground (to restrict ROM)

      • 12 months ago
        Anonymous

        You try different versions of pushups yet?

        • 12 months ago
          Anonymous

          Just elevated. Increased the rep count to over 100. I feel it's not doing much for me.

          • 12 months ago
            Anonymous

            If it's not hurting your shoulders, load weight on your back.

    • 12 months ago
      Anonymous

      Tried dips. They also kill my shoulder. I was thinking a DB press on the ground (to restrict ROM)

      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.

      • 12 months ago
        Anonymous

        Shoulder morphology can vary quite a lot. Also People with weak anterior serratus or poor scap control can find dips uncomfortable.

  3. 12 months ago
    Anonymous

    Just stop scalping your wing dude.
    Also dumbboy bench.

  4. 12 months ago
    Anonymous

    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

  5. 12 months ago
    Anonymous

    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).

  6. 12 months ago
    Anonymous

    if you fricked 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.

    • 12 months ago
      Anonymous

      This anon is correct. Every shoulder injury is permanent and unfixable. Shoulder surgeries do not exist nor does shoulder rehab. Sorry OP

  7. 12 months ago
    Anonymous

    You need to do rows and rear delt rows. Your upper back is extremely weak.

    • 12 months ago
      Anonymous

      >your upper back is weak
      I doubt it

      • 12 months ago
        Anonymous

        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

        • 12 months ago
          Anonymous

          I would make a large bet that absolutely nothing in this post is anywhere near what happened and your understanding of physiotherapy is laughable.

  8. 12 months ago
    Anonymous

    >and threw out my shoulder
    what does that mean?

  9. 12 months ago
    Anonymous

    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 fricking matter.

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