T Nation

Problems with Bench and Shoulder Training

Imo since when i started benching hard ,my shoulders are always recovering (since they are very used as well) ,before i was doing normal benchpress and shoulder workout as well (2 days between bench and shoulders) ,now i cant anymore ,my shoulders are always “useless” for a week after benchpress, especially on TRICEP DIPS, and since i do tricep dips heavy as well ,my shoulders are death and i cant do separately shoulder exercises anymore!

What should i do? Combine shoulders with chest day? after benchpress do some military press and others? : D ,this could be the only way i think…

WHAT ABOUT BENCH PRESS
When you’re doing it heavy ,decline and incline are quite pointless? (i mean ,if you do flat benchpress, strength will increase for inline/decline as well right?)

After im doing flat benchpress, i can barely lift incline bench lol ,my muscles feel too tired to lift incline anymore, at least not heavy! ,so i can only do other chest exercises (flyes and blabla), should i just quit incline?

For strength purposes decline bench is not an especially useful exercise in my experience and according to what I have heard from others.

Incline can be quite useful though after your flat bench. Also try incline dumbbell pressing.

Overhead pressing is very important, and can help keep your shoulders healthy as opposed to bench pressing alone. If your front delts have to recover for several days after benching, then just keep your overhead work light for the time being, but make sure you still do something.

Another factor I didn’t see mentioned was upper back movements. High rep sets of face pulls and band pullaparts can contribute mightily to shoulder health. For example 5 sets of 20 of one or the other several days a week. Light enough weight to not compromise recovery, but it should help your shoulders feel better.

[quote]csulli wrote:
For strength purposes decline bench is not an especially useful exercise in my experience and according to what I have heard from others.

Incline can be quite useful though after your flat bench. Also try incline dumbbell pressing.

Overhead pressing is very important, and can help keep your shoulders healthy as opposed to bench pressing alone. If your front delts have to recover for several days after benching, then just keep your overhead work light for the time being, but make sure you still do something.

Another factor I didn’t see mentioned was upper back movements. High rep sets of face pulls and band pullaparts can contribute mightily to shoulder health. For example 5 sets of 20 of one or the other several days a week. Light enough weight to not compromise recovery, but it should help your shoulders feel better.[/quote]

Feeling better is not one of my priority unless it will help me recover faster
I just want to know with what should i combine shoulder presses ,with chest? or triceps? and etc

[quote]Razetsu wrote:
Feeling better is not one of my priority unless it will help me recover faster
I just want to know with what should i combine shoulder presses ,with chest? or triceps? and etc
[/quote]
I give overhead press its own day. It is the first lift I do on my fourth training day. Afterwards I do biceps and triceps on that day.

Do you have a video of your bench? I have a hunch it has to do with your form and that’s there’s things you can do to take your shoulders out of it and make it a more lat-tricep dominant movement with minimal shoulder rotation.

If the TRICEP DIPS wasnt using shoulders that much ,i could make a shoulder day once again…, but now is like i train 2 times shoulder per week (bench and dips)

‘so you think you can bench dave tate’

Put that into a youtube search and find the videos if you haven’t already. I think there’s seven parts.

Ok first of all, if you sincerely think your shoulders are getting hit enough from all these exercises, why are you stressing over training them more? Since this is posted in the PL forum, I’m assuming you’re not worried about it goes aesthetic purposes.

If you truly wanted to add them in, it’s not that difficult…just do them? What’s your reason for not being able to do it? Let your ego and perform it at a lighter reps. Let me give you an example:

Performing military press at the end of your workout:
3x10 @ 95 <-- this is as heavy as you can muster, tired from the workout.

A couple months later

3x10 @ 125 <–again, as heavy as you can go because tired from workout.

Do you think you got stronger?

I dont feel like “GETTING STRONG” if i dont push hard ,i never like to do light unless i come to gym after a break of 2-3 weeks

If im doing it lightly ,i feel like “dancing”

But hey ,i still dont have the answer : D

BENCHPRESS & TRICEP DIPS are using my shoulders very much (is like i train shoulders pretty heavy 2 times per week) ,i want to have separately shoulder exercises as well <>