Just quit Flat BB Bench

**39.5Swamp** · 02-14-2006, 01:57 PM

I recently quit doing flat barbell bench presses a couple of weeks ago. I have been trying to do this for some time but my ego would not let me. I went from this:

BB Flat- 20(warm-up),10,8,6,4
db inc- 10,8,6,6
cable fly- 16,14,12
machine press 3 sets until failure supersetted with pushups.

To This:

BB inc- 20(wu),14,12,10,8
DB Flat- 14,12,10,8
cable fly -same as above
DB pullovers- 12,10,8 supersetted w/ PU's

Since I have done this I have gotten bigger and have had less shoulder pain. Iwas just wondering if anyone else has had better results when BB bench is not done?

**Papi93** · 02-14-2006, 02:16 PM

Originally Posted by 39.5Swamp

I recently quit doing flat barbell bench presses a couple of weeks ago. I have been trying to do this for some time but my ego would not let me. I went from this:

BB Flat- 20(warm-up),10,8,6,4
db inc- 10,8,6,6
cable fly- 16,14,12
machine press 3 sets until failure supersetted with pushups.

To This:

BB inc- 20(wu),14,12,10,8
DB Flat- 14,12,10,8
cable fly -same as above
DB pullovers- 12,10,8 supersetted w/ PU's

Since I have done this I have gotten bigger and have had less shoulder pain. Iwas just wondering if anyone else has had better results when BB bench is not done?

You changed your last exercise to db pullovers. It was a machine press before (with pushups). You shoulder could have be bothing you from overuse of horizontal pressing movements. DB pullovers is vertical pulling movement that heavily involves the lats.

**Papi93** · 02-14-2006, 02:20 PM

I forgot to add...the flat bench might not have been the reason for the shoulder problems. It might have been an overuse injury (as mentioned before).

What does your back routine look like and do you do any rotator cuff exercises for the shoulders?

**novastepp** · 02-14-2006, 04:18 PM

i just posted an article by Dave Tate, and he talks about benchposture, maybe read that part seeing as how he says that may have a huge strain on shoulders and lead to problems.
but i have read about a lot of guys doing what you did with the BB to Db transition i will be trying it in 3 weeks as well...

**taiboxa** · 02-14-2006, 04:30 PM

BB Flat = CHEST MASS MAKER!
no exceptions..

**sp9** · 02-14-2006, 05:30 PM

Originally Posted by taiboxa

BB Flat = CHEST MASS MAKER!
no exceptions..

Easy for someone in their 20's to say

I am say 10 years older than taiboxa. I only do DB's for chest, I am not a body builder and am not trying to look like one. You will save some damage to your shoulders doing DB over BB. I either have to do DB now or will have to get operated on, no way around it. I wish I had started alternating between the two earlier before I messed up some cartlidge and other things.

**taiboxa** · 02-14-2006, 05:38 PM

Originally Posted by sp9

Easy for someone in their 20's to say

I am say 10 years older than taiboxa. I only do DB's for chest, I am not a body builder and am not trying to look like one. You will save some damage to your shoulders doing DB over BB. I either have to do DB now or will have to get operated on, no way around it. I wish I had started alternating between the two earlier before I messed up some cartlidge and other things.

just do as i have always said.. if it hurts GH it!

**taiboxa** · 02-14-2006, 05:38 PM

Originally Posted by novastepp

i just posted an article by Dave Tate, and he talks about benchposture, maybe read that part seeing as how he says that may have a huge strain on shoulders and lead to problems.
but i have read about a lot of guys doing what you did with the BB to Db transition i will be trying it in 3 weeks as well...

dave tate is my daddy...

**39.5Swamp** · 02-14-2006, 05:46 PM

In regards to the shoulder pain, it was never that bad but with the barbell flat I felt it a lot in my shoulders and not as much in the pecs as with the incline and it also makes my chest look better when i do heavy bb incline. with db's i can isolate my pecs on the flat and I like the results that have been. Not putting the BB flat down as I will probably go back when my progress slows on the incline. My incline is finally catching up to my flat.

**sp9** · 02-14-2006, 05:56 PM

Alternate. Shoulder damage is just like back damage, it slowly accumulates over time and when you feel the pain it is too late. I would suggest you alternate to lengthen the time before you feel anything. Good luck.

I had been lifting barbell exclusively for about 17 years before things fell apart. :-)

**xUNFORGIV3Nx** · 02-14-2006, 07:48 PM

As far as gettin bigger with out BB Flat..... It depends on how long you have been doin that excercise in the past. Maybe it was just time for some temporary change. As far as shoulder pain..... Its probly your posture with heavy weights, saying this i mean that sometimes i develope incorrect form & strain my shoulders as a last effort to throw the heavy ass weight back to the rack.(When i go to failure)........IDK if that made any sense but thats what im thinkin....

xUNFORGIV3Nx

**novastepp** · 02-14-2006, 08:00 PM

yeah all this BB pain is because of bad posture. keeping your shoulder blades squeezed and planting your feet hard on the floor aligns you with correct posture. while pushing, keep your elbows tucked as much as possible and keep the bar in line with your elbow and keep your wrist straight.

**39.5Swamp** · 02-14-2006, 09:40 PM

That's how I do BB flat

**steve0** · 02-14-2006, 09:47 PM

i have actually recently started doing more BB press i beleive it does not only benifit the chest but most of the upper body and is a majot strength exercise