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Benching

I can lower the bar to my chest on warm up sets, but as soon as the weight gets heavy, I feel a lot of strain/stretch in my front delt area. The strain feels like its in the joint directly above my armpits.

Same feeling when I lower myself real deep when doing dips. It doesn't feel like my delts are being worked, but more like they're being torn apart, and I have very little power pushing out from that position. I stopped doing dips because of the discomfort.

Just pulling my elbows back, I can see that I can't really pull it far enough for my fists to be in line with my chest.

Should I forget about touching the bar to my chest and stop a bit above to save my shoulders? Or is there something I can do to improve my shoulder mobility?
 
zeikt said:
I can lower the bar to my chest on warm up sets, but as soon as the weight gets heavy, I feel a lot of strain/stretch in my front delt area. The strain feels like its in the joint directly above my armpits.

Same feeling when I lower myself real deep when doing dips. It doesn't feel like my delts are being worked, but more like they're being torn apart, and I have very little power pushing out from that position. I stopped doing dips because of the discomfort.

Just pulling my elbows back, I can see that I can't really pull it far enough for my fists to be in line with my chest.

Should I forget about touching the bar to my chest and stop a bit above to save my shoulders? Or is there something I can do to improve my shoulder mobility?
Click to expand...

Fix your damn shoulder mobility. Stretch dammit!
 
I can lower the bar to my chest on warm up sets, but as soon as the weight gets heavy, I feel a lot of strain/stretch in my front delt area. The strain feels like its in the joint directly above my armpits.
Click to expand...
as mentioned above, sounds like you are aiming to touch the bar too high on your chest.

should be lowering the bar to your lower chest/nipple area

hee hee nipple..

if it still hurts trying to touch the bar that low then you have shoulder mobility issues.
 
i have a bulging disc at L5-S1 so i'm doing minimal lower body work, but i still want to work on my press. the problem is, as i'm progressing, making noob gains and getting closer to my limits it's starting to hurt.

I'm guessing that i'm arching my back, putting my hips into a pretty large anterior rotation and taking some of the load on my glutes which is irritating my nerve.

any suggestions? for the time being i've stopped pressing, but i'm looking for solutions as my "weights" sessions have dwindled to heaps of stretching and pilates type exercises, light squats (ROM only, really) and the bench press. i had progressed to 90kg, then i backed off to high volume at lower weight (5x 8x 60kg) but it still hurting, hence i stopped :\
 
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as mentioned above, sounds like you are aiming to touch the bar too high on your chest.
Click to expand...

Nope, I touch it just below the nipple.

My shoulders aren't very flexible. I have trouble pointing my elbows out for OHP and I can barely position the bar on my delts for a front squat.
 
zeikt said:
Nope, I touch it just below the nipple.

My shoulders aren't very flexible. I have trouble pointing my elbows out for OHP and I can barely position the bar on my delts for a front squat.
Click to expand...

I touch the bottom of my sternum/ top ab.......

Get a vid up mate.

We cant really help you until we see where your going wrong.
 
Bar must hit no lower than the sternum.

I think that is being reviewed however. As GPC has now gone multiply, it will probably be ammened to touch lower as a result.
 
Is the belly benching only going to be for equipped lifting, or does it apply equally to raw?

If so, I'm eating more pudding.
 
Legal bench

[ame=http://www.youtube.com/watch?v=03rSrFdq9P0&feature=youtube_gdata_player]Barbell Glute Bridge 495 lbs for 6 reps - YouTube[/ame]
 
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