Bench Presses (i feel shoulders stressed)

ballas38 · Post by **ballas38** » Tue Jan 08, 2008 7:07 am

I know that to keep the stress of triceps, i should use a wide grip (correct me if i'm wrong). But, sometimes i also feel shoulders doing the work, and some other times i don't but i can't understand what i'm doing different

. Enlighten me please!

swanso5 · Post by **swanso5** » Tue Jan 08, 2008 4:22 pm

why take stress of the tri's, they do most if the lifting during a bench press and it weill only let you use less wt so that doesn't make much sense...

your shoulders hurt because of the wide grip so stay away from that (that includes everybody too)

try wrapping a towell around the barbell and doing regular grip / style benches...i done these last week and felt them for 2 days

Blades 2515 · Post by **Blades 2515** » Sat Jan 26, 2008 2:24 pm

In opinion, the only result you'll get from using a wider grip for the Bench Press is shoulder pain. The wider grip forces you to lower the barbell too high on your chest and your elbows to flare out; which strains your shoulders, causing the pain.

Therefore, I suggest that you try bringing your hands closer together (about 23-26 inches apart or a "medium" grip). Also, try lowering the bar to your lower chest and keeping your elbows tucked to your sides. This technique will not strain your shoulders as much, and actually hit your chest even more than using a wide grip.

For a great article on bench press technique check out:

Using a medium grip will hit both your chest and your triceps without the shoulder pain. Sounds like a deal to me!

ballas38 · Post by **ballas38** » Sat Jan 26, 2008 7:16 pm

It's what i have been doing for some weeks now. Medium Grip.

Works Great.!

swanso5 · Post by **swanso5** » Sat Jan 26, 2008 7:30 pm

you basically want a grip that would have your elbows 45 degrees from your torso in the bottom position lowering to about the nipple/sternum area

ballas38 · Post by **ballas38** » Mon Jan 28, 2008 2:45 am

Does this apply to incline presses as well ? coz i've heard and read that you should bring it to your neck in that case.

swanso5 · Post by **swanso5** » Mon Jan 28, 2008 4:53 am

well it's different obviously bring it down to your sternum there in you get broken nuts...i do low inclines for me at about 15 - 30 degrees so i still bring it pretty low just above the nipples...it's all about shoulder safety for me

Blades 2515 · Post by **Blades 2515** » Mon Jan 28, 2008 9:32 am

swanso5 wrote:well it's different obviously bring it down to your sternum there in you get broken nuts...i do low inclines for me at about 15 - 30 degrees so i still bring it pretty low just above the nipples...it's all about shoulder safety for me

I agree. The thought of lowering a weighted bar to neck does not sit well with me.

For incline presses, I agree with swanso5. Lower the bar to your nipples to save your shoulders.