Bench press hurts my shoulders. I’ve tried retracting my scapula and I always frick it up. Can I still get a big chest without flat bench?
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Can I still make it if I cant bench?
just bench the bar until it doesn’t hurt
try incline press if your shoulders are piss. yes you can make it. just vary your routine and start flat benches at low weight
Incline bench press hurts my shoulder even more
bench the bar and put it down lower
Your form is crap. Use a grip which makes your forearms vertical at the bottom (not angled like in your picrel) and touch the bar lower on your chest
Don't bench, it's stupid. It's an ego exercise for strongfats, just do inclined dumbbell press instead which is perfectly safe.
Correct. Barbell bench is a powershart exercise. Dumbbell is better for hypertrophy
I tore my labrum and had surgery to repair it
I still cannot bench more than a plate due to the strain on my rear shoulder
I've been using the bench machines specifically incline bench machine and can crank out the full weight no problem. Way less stress on shoulders with the machine, u should try it
OP, I had similar injury and couldn't bench or do weighted pull-ups six months later. Started beating the shit out of my upper chest, shoulder and bicep with a small ball with spikes on it and almost instantly started making bench bare able again. Those muscles were really tight as a result of original injury and were yanking on my shoulder, so pain would manifest in my shoulder. Give it a try.
* and traps. Did a lot of shoulder breakers with resistance band too.
Are you pulling your scapula down as well as in? If yes, and you still experience pain, then just do dips and/or pressups
Yes. You don't have to bench. The conventional bench press is not a good exercise for building the chest unless you're roiding. Do dips with correct form for lower pecs and incline or guillotine press for the upper chest.
dips and guillotine press will frick his shoulders even more
Floor press, my homie
Do facepulls
That will prevent/minimize injury. If your shoulders have already been injured, you're fricked for life, and physio will do jack shit.
Ive been doing band stretches for mobility for a warm up and its reduced shoulder pain a lot. Used to not be able to bench because it fricked my shoulders but now i can bench 2pl8 no issues
it is so easy to tear your anterior deltoid as a noob like myself
I recommend warming up with bands
Use a sweater and warm up on the treadmill, then do some light face pulls from shoulder height. Then do incline dumbbell bench, start with light weight and work your way up, when/if you start sweating you can remove your sweater.