What are the best shoulder excercises to increase the bench max? Any opinions?
Close-Grip Benches would have to be up there.
i believe he said shoulders…
Take a look at Dave Tate’s program “Big Bad Bench” for some ideas. I know that Dave recommends a palms-in grip on shoulder presses for greater carryover to the bench.
Ahem. I believe it’s actually: MAX BENCH.
Bradford presses and plate raises. Also, be sure to do plenty of rowing movements to keep your back strong and shoulders stabilized when benching.
Yes, Bradford press
BTW, here’s how to do the bradford press:
The Bradford press takes its name after former American lifting champion Jim Bradford. It?s a fantastic exercise to promote deltoid development. The exercise consists of alternating between ? reps of behind the neck press and ? reps of the press. Really focus on using the deltoids to push the bar up, do not resort to body lean or leg drive to help you.
1.Press the bar until it?s just above the head, using the arms only
2.Bring the bar over your head and on to the front of your shoulders
3.Press the bar until it?s just above the head, using the arms only
4.Bring the bar over your head and on to the back of your shoulders
You are correct Ike, it is MAX BENCH. All capitol letters. Sheesh! I wish these people would get with the program.
I have read quite a few articles saying that behind the neck presses are pretty dangerous because of the compromised postion you put yourself in. I, personally hate them. They do not feel like a natural,for lack of a better word, movement to me. What is your opinion on them? Obviously you like them as you are advocating their use but do you think that they place your body and especially your shoulders in a dangerous position?
Love your work, and now you have a nickname to match…“The BEAST”.
How wide of a grip do you use on the bradford press for maximum bench carryover? Also, what kinds of sets, reps, and tempos (obviously these differ according to training goal)? Would the Bradford press be the primary shoulder exercise or an auxiliary exercise behind something like Push Presses, or palms in overhead presses?
I rarely, if ever, do full behind the neck presses. The Bradford press requires you to use a smaller load and is only a half rep, the strain on the shoulders is much less important. If anything it can help strengthen an injured shoulder (with light loads).
Remember that any exercise is potentially dangerous, but when performed right, most are safe.
Question: How wide of a grip do you use on the bradford press for maximum bench carryover?
Answer: Obviously the same grip as you use in the bench press. Although for individuals benching with a close grip, the bradford press might get uncomfortable. The regular grip is moderatly wide: 38-44"
Question: Also, what kinds of sets, reps, and tempos (obviously these differ according to training goal)?
Answer: You just answered your own question But I personally find that sets of 6 (6 each side) is very good for both strength and size improvements.
Question: Would the Bradford press be the primary shoulder exercise or an auxiliary exercise behind something like Push Presses, or palms in overhead presses?
Answer: It’s an auxilary exercise. I generally place it third in the workout.
Thanks for answering the above questions Christian…errr… BEAST.
HAHAHA Big Pun you’re exactly right! Cheers. [stands in corner…] Still… it’s the anterior delts that we’re using to bench, so close-grips would have to have some effect, how much I’ve got no idea. [shrug] But agreed, close-grips are ‘marketed’ as a tri exercise.
How’s your rotator cuffs? Any type of rotator cuff exercise should help your bench…
You know what I mean, I hope…
i think i know what you mean. however, regardless of what you mean close grip benches are a tricep dominant exercise. obviously your shoulders assist in the movement but the primary mover is the tri’s.
I think it depends on your training. What are you currently doing for bench? shoulders? triceps? Most people tend to neglect the rotator cuffs while prioritizing the anterior delts. I’ve seen improvements in my bench by adding more auxillary work by way of rotator cuff work and eliminating a lot of extra shoulder press movements I used to do. I also added in more back work, namely row variations. Find your weakness and attack it.