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  1. #1
    Kaytime's Avatar
    Kaytime is offline Associate Member
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    Benchpress Injury + Workout Question

    I had a shoulder problem 8 months back which made me stop lifting completely and now this is my second week back into the gym. I did benchpress at 110kg for 5 reps and i can slowly feel a baby pain in my shoulder and it got me to stop, I know my shoulder wont ever be 100% like it use to but can i replace Bench press for dumbell press and still get the same gains i had before? maby do 3 weeks of dumbell press and 1 week of bench press.
    Incline and decline dont bother my shoulder its just flat that does

    thankyou

  2. #2
    maxwkw is offline Associate Member
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    stick with the dumbbells. It's a lot easier on your shoulder and you can make great gains without flat barbell bench press

  3. #3
    bass's Avatar
    bass is offline HRT Specialist ~ Knowledgeable Member
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    try cable press as well, you can do more weight and more focused without the pain, i also use smith machine. the key here is not to go below your shoulders, once your upper arms become parallel stop and go up slowly.

    http://www.youtube.com/watch?v=5-NtaIs_scE

  4. #4
    Kaytime's Avatar
    Kaytime is offline Associate Member
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    Quote Originally Posted by bass View Post
    try cable press as well, you can do more weight and more focused without the pain, i also use smith machine. the key here is not to go below your shoulders, once your upper arms become parallel stop and go up slowly.

    http://www.youtube.com/watch?v=5-NtaIs_scE
    that actually looks good.
    im going to give this a shot thankyou

  5. #5
    bass's Avatar
    bass is offline HRT Specialist ~ Knowledgeable Member
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    just make sure you adjust the width to your shoulder width, if the cables are too far apart they'll put pressure on your rotator cuffs, but if they are narrow like your normal grip when doing barbell, there is no pain at all. good luck.

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