As I near 40…two more years…I’ve become convinced I should greatly reduce the amount of bench pressing I do…though I will never give it up…
What movements should I use to replace the bench? I’ve used floor presses and decline presses before, and I like them…but I’m looking for more options.
Totally blew out a shoulder years ago doing martial arts, so I can’t bench heavy. I have found that pushups are very do-able and if you aim for single-armed ones you can still stay strong. If you are really serious, try doing one-armed ones with a weight vest on. You can add a handclap, but you’ll have to break that date with Lois Lane first…
The point for me is that heavy benching inhibits movement of the scapula. Pushups allow it to move so I can do a ton of those. There are lots and lots of variations you can do to, like cross-overs, dive-bombers (a vastly underrated all-around exercise), spidermans, sit-throughs and so forth.
Give it a shot and see if these help. I’ve seen a lot of guys who try to bench heavy way past their expiration date and get messed up. If you like them, I can give fill you in on a bunch of variations to try. Offset them with rows and YWTLs too.