UPDATE: 02/11/2019
I'm following up on this thread to add what I might call a "
threshold discovery", that is to say some new exercise or technique that is a possible game changer and ups my knowledge base.
Anyone with past rotator cuff discomfort, elbow tendon strains and even back issues may benefit from doing bench presses with their chest and not arms or shoulders or back - consult your physician,
I'm just a guy on the Internet.
See the below video.
Published on Apr 11, 2017
Chest Workout Tips for Size (HARDGAINER EDITION!)
https://www.youtube.com/watch?v=nmsFJHkWkfo
Quote:
Next, you will want to start with a few chest exercise activation tips to help you build a bigger chest. The most important thing you can learn how to do is to press with your chest and not your front delts or shoulders. This is easier said than done. You can learn how to activate the often dormant scapular muscles that increase your awareness of how this should feel by starting with a few sets of scapular hanging pulls. From here, do some standing barless chest presses to ensure that your shoulders are staying back and that the press is coming from the chest muscles.
You will then head to the bench press where you will face your typical hardgainer insecurity of the amount of weight that is on the bar that you are pressing. The big mistake is to think that it is not macho to be benching lighter weights. This doesn’t matter since trying to push weights you can’t handle will do nothing to help your chest grow. Start with a weight you can control and learn to press it correctly with your chest instead of your shoulders.
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I've been shying away from the bench press because I have dumbbell free weights, resistance bands, bars (
gas line pipes - no gas) hanging from my floor joists and other means of upper body workout. In addition I often find bench presses make me aware of my left rotator cuff, and I already do not sleep on that side.
This morning I did a short set of bench presses on my rubberized floor in my basement (
Scooby1961 style also on Youtube) and no hint of irradiating my shoulder.
It is a bit premature to say the pre-warmup of
ATHLEAN-X works in the long run, but will do a follow up one day.
I found this video much more helpful than the old "
arch the small of your back" videos found elsewhere.
NOTE:
I have gone back to exercising nearly everyday, but some days are just 20-30 minutes and not a full hour or more.
I cannot do "on and off" very well, a daily routine is better for me.