.gif "IP Gear")
- Joined
- May 20, 2008
- Messages
- 865
So many threads are constantly slamming bench presses as being
1. the ultimate pec tear exercise
2. an exercise which is not effective for developing the pectorals
3. a pure ego driven exercise
Often the same people who express these feelings put inclines as the be all end of chest training. Lets look at reality for a moment. While I will not argue that pec tears can result from an all out bench, the same can be said of inclining. What is NOT mentioned enough on these boards is that rotator cuff injuries are far more common from inclining then flat presses or declines. At days end there are a lot more lifters out there who suffer rotator cuff injuries than pec tears by a massive ratio.
So what is the solution. For me and for the vast majority of clients I have trained, it comes down to the following with bench pressing.
1. Always properly warm up. The idea of benching 1 plate followed by 2 and then 3 plates leading to the fourth wont necissarilly cut it.
2. Obey the range of motion that works for YOU. If you have long arms, lack flexibility through your shoulder girdle,then bringing the bar down to your chest with a heavy bar may not be a safe option. Most of the time for most trainers, I recommend bringing the bar down to about a fist above the chest. The ninety degree rule works for most.
3. Unless you are a powerlifter and to a cerain degree even if you are, don't live on constant max lifts. Periodization is always something to take into account.
4. All of the above goes for inclines as well as flat pressing.
By following the above rules, I have avoided ever tearing a peck or blowing out a rotator cuff and on my watch have never had a client tear a pec or blow out a shoulder.
Glad I got that off my chest!
1. the ultimate pec tear exercise
2. an exercise which is not effective for developing the pectorals
3. a pure ego driven exercise
Often the same people who express these feelings put inclines as the be all end of chest training. Lets look at reality for a moment. While I will not argue that pec tears can result from an all out bench, the same can be said of inclining. What is NOT mentioned enough on these boards is that rotator cuff injuries are far more common from inclining then flat presses or declines. At days end there are a lot more lifters out there who suffer rotator cuff injuries than pec tears by a massive ratio.
So what is the solution. For me and for the vast majority of clients I have trained, it comes down to the following with bench pressing.
1. Always properly warm up. The idea of benching 1 plate followed by 2 and then 3 plates leading to the fourth wont necissarilly cut it.
2. Obey the range of motion that works for YOU. If you have long arms, lack flexibility through your shoulder girdle,then bringing the bar down to your chest with a heavy bar may not be a safe option. Most of the time for most trainers, I recommend bringing the bar down to about a fist above the chest. The ninety degree rule works for most.
3. Unless you are a powerlifter and to a cerain degree even if you are, don't live on constant max lifts. Periodization is always something to take into account.
4. All of the above goes for inclines as well as flat pressing.
By following the above rules, I have avoided ever tearing a peck or blowing out a rotator cuff and on my watch have never had a client tear a pec or blow out a shoulder.
Glad I got that off my chest!
