dumbbell because of shoulder injury

i hope you aren't doing db presses on a bench. sounds like you are, but hope you aren't.

flat on the ground. there's no benefit having your elbows dip below your spine. do flyes to hit the part of the pec near the armpit.

/e don't listen to me, do listen to scooby:

https://www.youtube.com/watch?v=gJPGub6u2pg

This post was edited by Wretch on May 21 2017 02:57pm

Did essentially strictly db work for 2+ years and had tremendous results from it. I swear by it for certain. The contraction and feeling of utility in my chest (as opposed to delts & tris) is far greater. Personally as well, when I'd be going somewhat heavy, I'd always end up tweaking my left rotator cuff in some way, which combined with subpar activation imo, led me off of it for good. No need to ego lift, it's pointless anyhow. For those worried about those egotistic bits though, it will still help your bench lol. Heaviest I went before switching strictly to db was around like 250-270 range I think (really been a looong time) Randomly a couple of years later got 365 benching with some friends :shrug: so not too shabby.

wat

Ever get injured?

you tweaked your shoulder because your positioning was improper

You are not supposed to go heavy on db press as far ad im concerned. High potency for injury, same with flies.

what is heavy

BB every time . Easier to set up, safer etc.

Eh, nothing serious. Like I said, I'd just tweak it and have pain during the movement, then the subsequent few days. Interestingly, once I started doing simple warm up exercises (like internal/external rotations w/ light dbs) before I lift each day, the pain never happened again. However, I also never again bb benched heavily again, thus it's confounded a bit.



Right, but only during those last complete failure sets when I was fatigued, going quite heavy (for me at the time). I'd always keep my scapula retracted, arms somewhat tucked in, etc, yet on those last reps, my left arm would adbuct/shoot outward and strain my shoulder. It feels like it's an imbalance in my rhomboids or something though tbh. Just feels unbalanced in general lol. I could've certainly fixed the issue had I been willing to spend likely months scrutinizing my form, going light, fixing possible muscle imbalances, etc. But, db bench gave me great results and was/is always pain free, so I just stick to it. Never other issues in any other lifts for the most part