Chest Training

[Stixs]

I am coming off of left shoulder surgery and almost finished with physical therapy. I have had previous surgery on the other shoulder also. The question I have is on Chest workouts, I have been doing some research and from some reading I have found that when benching that is you only bring the bar down controlled to where the elbows are parallel to the floor that you can get a decent chest workout vs. bringing the bar down all the way to the chest. I have very long arms and the stretch bringing it down to the chest may possibly re-injure the shoulder.

Anyone have any thoughts on this? Just trying to not tear the shoulder again. But I also want to be able to develop my chest to a decent size. Any alternative chest workout that are easy on the shoulder not having to bring the arms all the way back and stretching out the shoulders.

Thanks for any help

[BBAddict]

I think stonecold54 doesn't really even do presses. You can obviously get a decent chest workout from flyes. I also have shoulder problems (torn rotator cuffs from baseball) and have been able to get a very good chest workout only bringing my upper arm to parallel to the ground. I don't really think that it has caused incomplete or not-well rounded pec development but I'm not positive.

I have started to mix some presses going all the way down to my chest into the routine, starting with signifantly lighter weights and higher reps. I have not had any problems and my shoulder is actually starting to feel much better.

Good luck!

[Timma]

The only thing my not going past parallel is that you'll begin to lose flexibility. The only thing is if you do go past parallel, you have to work harder to get it back up. I myself try not to go past parallel due to my shoulders.

[Stixs]

Thanks for the info, the biggest thing is getting over the mental hurdle of not doing a full bench press, I have been so programmed into bench pressing. I need to focus on the results of the exercise and not the exercise.

Does the upper arms parallel to the ground go for Incline bench and decline also.

[Megiddo]

I am unable to do full bench press due to breaking both clavicles and my right shoulder. I actually do dumbbells isntead and I still get a good pump.

[Stixs]

Thanks Megiddo, I have been thinking about doing dumbells flat bench also, I will try these with going parallel to floor. Question for you do you do these with incline also for upper chest. If not what other exercises do you do for upper chest that is easy on the shoulders but gives a good pump.

[Stonecold54]

Yeah just don't do bench presses. i will always say this. It is the worst exercise unless YOU are built for it. Same with a lot of exercises. A lot of guys get into ruts because they think they HAVE to do such and such to get a good workout. Focus on a contraction instead of the exercise. Dumbbell presses actually give you a better contraction and crossovers and flyes even better. I would say DB presses on a slight incline would be the best for you if you want to keep a free weight pressing movement.

[Megiddo]

Originally posted by Stixs
Thanks Megiddo, I have been thinking about doing dumbells flat bench also, I will try these with going parallel to floor. Question for you do you do these with incline also for upper chest. If not what other exercises do you do for upper chest that is easy on the shoulders but gives a good pump.

I do incline presses on a smith as it has that stability to it that I need plus I typically don't have a spotter so if I fail then I am ok. It works for me better than doing standard incline bar.

[redneck99]

Originally posted by Megiddo
I do incline presses on a smith as it has that stability to it that I need plus I typically don't have a spotter so if I fail then I am ok. It works for me better than doing standard incline bar.

:agree:

I hit smith alot for just that reason.

[Slashmonay]

Cables are your friend. you'll get the best contraction ever with incline flies, and the little hulkster moves...forget what its called, but i can see all the ripples in my chest at the contraction part in the excersises with cables

[mastakillah]

if your gym has hammer strength, their incline press is the shit!