T Nation

Core Lift Substitutes


#1

Anyone can feel free to chime in as I’m not having much luck with the search function. Starting back on up 5/3/1 after this month, but I have issues with flat bench. Years and years back I tore my pec twice in a year and never really got back into flat BB. Mostly Incline BB or lighter weight pause rep flat BB when I go the BB route. Anytime the weight starts climbing past light assistance work I always feel like I tweak it. Keep in mind aside from the tears I’ve had a separated shoulder and a broken and healed displaced SC joint on the other so flat BB bench has never been a pain free staple in my stable since the young days.

Question, any issues switching flat BB to incline BB bench for the main 5/3/1 movement, or is there a better alternative like weighted dips etc?

Bonus question, been doing a lot of loaded carry work these days, cool to still keep them in at the end of assistance work? Thanks in advance for anyone who comments with help.


#2

I don’t see why you can’t go with the incline instead of the flat, so go for it.


#3

Pretty much any big barbell lift can done with different 531 rep/set schemes. So go for it.

That being said, I believe that majority of the people benefit most from the basic variations (Conventionalb dl, back squat, Bp,Ohp).


#4

I think incline would make more sense than dips. FWIW my shoulder is trashed and I just do floor press as the 5/3/1 movement with a low TM, works perfectly fine.


#5

Yeah Incline press would be the option to go with. Use dips as an assistance exercise.


#6

In my opinion you should try out the slingshot by mark bell.


#7

Thanks everyone the replies.

The Slingshot looks interesting. Shoulder pain isnt really an issue for me with benching flat, its that I always seem to pull or strain the pec if i go above X weight without fail since the second tear. I may have to look into the slingshot more, thanks for pointing it out.


#8

Floor press is probably a good movement for you. It will prevent your pecs from going into a vulnerable position at the bottom.

Where does the bar touch your body?


#9

You could always bench as a supplemental movement, we’re you so inclined


#10

Bonus points for that pun.

I decided to start doing light weight BBB style flat BB for an assistance exercise. Ordered the slingshot also, figuring it should help me relearn the movement correctly. After 6 months, I’ll switch from Incline BB as a core 5/3/1 to Flatt.

Back before the tears I was a decent bencher, 315 for a single or double after work sets at a body weight of 175. Havent put more than 185 on the flat bar since. One of the appeals of 5/3/1 for me is knowing once I correct the underlying issues, I can get back to it with a 1-2 year slow time lime to progress back to near the former numbers.