Powerlifting VS Bodybuilding

[Skyler]

I posted a detailed post about this in the lifting techniques section, but nobody seems to pay much attention to that, so i just wanted to highlight it here.
Basically i always bench like a powerlifter. I train for bodybuilding, but i do compound movements like a powerlifter.
Today my friend who is a pretty big boy bodybuilder worked out with me and was giving me crap about how I bench. So I benched like a "proper bodybuilder" and now I am suffering from my very first bench press related injury.

Asking anyone how they feel about the way they prefer to do compound movements like bench press, and why?

Thanks for any suggestions.

[gixxerboy1]

are you saying there is a difference in form?

[Skyler]

I arch my back, use a wide grip, faster pace, and touch the bar right below my nipple. My buddy, the bodybuilder, says true "bodybuilding" form is what he does, and I did today. Totally flat back, narrow grip, slow negative, medium pace positive, touching above the nipple line.

[cherrydrpepper]

Whats your injury; rotator cuff tear, pec tear, strained tricep tendon, what

I'm going to give you my opinion even though you know what they say about opinions

You and your friend are both right. You said "I train for bodybuilding, but i do compound movements like a powerlifter. " This is how you build a large powerful physique. Once in a while you will meet some guy who has a decent body, does a lot of machines work, skips leg day, talks about how doing this machine brings out his peak or gives him a tear drop in his leg. **** his girlie 150 lb peaks.

I like your description of your buddies form on bench in general. I change my grip up a lot. I try to put the bar across the nipples I dunno if that matters. I would watch a few pro videos. They are really eye opening. They show you what you can accomplish with the right spotter. Some of these guys move a sick amount of weight with relatively good form.

PS If you got injured it could be a fluke. But it could also be that your body wasn't ready for that weight in that manner. The leg press machine comes to mind. Someone might be able to do stacks and stacks of plates with short quick movements, but ask them to bury the thing slow and controlled and they are nowhere near that weight. Listen to your body. I was doing squats yesterday and felt my form go to shit on the last couple of sets. I ended the last set prematurely which I hate doing, but it was the right play for me in that situation.

[Skyler]

I understand what you are saying.
As far as the weight I use, I actually got the same weight I usually do. He had suggested that the way i benched made it "easier", but to me, I do it because thats how i was taught (when i was into powerlifting) so that is what i am used to, and what is comfortable.
When I did it the way he was doing it, I was able to move the same weight, but it was very uncomfortable, it felt like my shoulders were pushing inwards and putting pressure on my collar bone.

As far as the injury goes, i am not sure what exactly is wrong. The top of my front delt, where it connects to the collar bone, and my pec minor, around the same area, are very very sore. It was uncomfortable while doing bench, kept hurting during other movements, and since I have been home, has become more tender and more painful. It feels like someone has got the finger hooked behind the outer most part of my right collar bone, and they are pulling it down/out away from my body. Any movement of my right arm bothers it. Not sure what the exact problem is, but its enflamed, is tender, and hurts.

[cherrydrpepper]

Not positive but sounds like possible inflammation of the pec tendon; (forgot can't post links, it is the first link when you type "pain pec tendon" into google)

symptoms:

* Pain at the front of the arm or shoulder where the muscle inserts.
* Pain when you try to bring your arm inwards and across your chest against resistance.
* Pain when you try to rotate you arm inwards against resistance.


* Rest
* If it is very painful without having to touch or move it then the athlete should apply ice for the first 2 days. 20 minutes at a time 3 to 8 times a day.
* After the initial soreness has settled down, apply heat and use a heat retainer.
* See a sports injury professional who can advise on rehabilitation.


You said the exercise was "uncomfortable". Listen to yourself when you feel this way. I did biceps a couple of days ago. They have a machine in the gym I go to that is designed for only one arm at a time (you can't use two arms). I messed with it, tried to use it, adjusted the seat. Did a couple of light warm up sets. I say under my breath "this is f-n uncomfortable". I leave the machine and go do something else. This is how my brain works though. I've suffered a major rotator cuff injury before. I knew I only had two options. Keep messing with the machine until I found a way to make it comfortable, or lower the weight and raise the reps very high until it became "comfortable". I'm not writing off bicep curl machines; some are great. This one was not for me.

Also with the workout partner thing, just be honest with them. My new partner and I got into a groove where everything is going really well. We spot each other and we push each other within reason. I tell him my injuries, I don't hide them. He does the same. If I need to warm up I just come out and say it. Doesn't matter if its in the middle of a group of sets. Something doesn't feel right, I do what i need to do. Wasn't always like that though. That first week, a lot of "throw another plate on there man" when I was coming back from a layoff. Not how I work. I'm looking for incremental gains, not the juice is loose lets go up 50 lbs in one session gains.

[Skyler]

This is all really good advice, and I appreciate the research you did on the injury.
I have known this guy since i was 14, he is actually the one who got me into lifting. He has a very hard core attitude about lifting. He has two herniated disc that they told him he needed to havce worked on, and he said no and kept lifting. He ripped his left pec BAD a couple years ago, and his response was to up the Decca, he was back in the gym, doing light weight chest movements the very next week.
Since i don't get to work out with him that often, I usually let my ego get the best of me when I do get to work out with him. I usually listen to my body, but with him there, I wanted to show him how well i have been doing, so i just kept pushing past the discomfort, which was obviously stupid of me.

[Skyler]

Just thought I would give you an idea of what this guy looks like, and why I try to impress him when he comes around.

[dec11]

you should only put up bench arches if your training for a plift meet otherwise kp it flat

[xxxl83]

benching like a bb'er with higher bar placement (where it touches) and elbows out adds alot of extra external shoulder rotation as opposed to keeping your elbows tucked and placing the bar lower on your chest. That is the cause of most pec, shoulder injuries during pressing movements.

The proof is in the pudding, go back to what you were doing before and you'll bench happily for a long time.
I tell people all the time the FIRST goal in training is INJURY PREVENTION anyone who tells you different is a fool! If you're injured and can't train or compete you're not reaching your goals and I"m pretty sure if you're not attaining your goals or moving towards your goals at least, all you're doing is wasting your time.

xxxl83