Want to bench press 315

[BackInTheGame78]

I also recommended he see a PT instead of talking to us. No one here has enough knowledge to properly advise his case. Neither you nor I knows enough about what's causing his shoulder pain (it could be many things) to make conclusions. Anyways man, it's in OP's hands now. Have a good day.

Well I'm not sure I agree. In my experiences PTs have caused more issues than helped with existing issues.

Flat bench is bad for your shoulders period, it simply doesn't matter what the issue is. There are people out there with sports science and physiological degrees that tell people never to do it even if they have no shoulder issues based on the issues it can cause.

 

[ImTheDoubleGreatest!]

Well I'm not sure I agree. In my experiences PTs have caused more issues than helped with existing issues.

Flat bench is bad for your shoulders period, it simply doesn't matter what the issue is. There are people out there with sports science and physiological degrees that tell people never to do it even if they have no shoulder issues based on the issues it can cause.

It only causes an impingement if you bench with your elbows flaring outwards like an idiot. But if you bench in the normal position, or inwards, it’s fine. Flaring your elbows outwards causes the bursa to move over, which then causes the tendons to grind against the clavicles directly. THAT is what causes the inflammation. But if you bench normally, the bursa doesn’t shift back far enough.

@GrowingPains come read this so that you now know this too.

 

[GrowingPains]

Well I'm not sure I agree. In my experiences PTs have caused more issues than helped with existing issues.

Flat bench is bad for your shoulders period, it simply doesn't matter what the issue is. There are people out there with sports science and physiological degrees that tell people never to do it even if they have no shoulder issues based on the issues it can cause.

Okay well I'll speak for myself. I don't know enough to agree or disagree. All I know is I benched two days ago and my shoulders are fine.

There are also people with the same degrees that bench press (linked above) and prescribe it to their clients. Another person, for reference, is Dr. Mike Isratel. Anyways, my point isn't to argue here. I hope that OP can take all of this information and make a decision to the best of his ability.

Thanks, @ImTheDoubleGreatest! A good cue for this is to 'break the bar' and to pull your chest to the bar during the eccentric phase.

 

[EyeBRollin]

Bench is the most overrated exercise in the gym. If your shoulders hurt, shift your focus to the overhead press. It still works all the same muscles but it prevents shoulder impingement and creates deltoid balance.

The best way to increase your bench is to simply bench more weight. Like all compound lifts, start light and increase weight each workout. There are no sufficient assistance exercises for the bench. However, increasing your pulling strength seems to do the trick. You’ll get more on your bench out of doing barbell rows and pull ups than trying to add more pressing exercises.

You are correct your bench is weak for you current size. Good benching numbers for natural lifters are 1.5-1.75Xs your body weight, depending on body morphology. OP should be benching 350+ with ease.

 

[EyeBRollin]

Some personalized advices for OP:

If you have really long limbs you’re built like me, which shouldn’t be surprising because black people on average have a higher center of mass, longer limbs, and shorter torso than white people and Asian people.

Do a push-up in the most comfortable position for you. That’s your bench form. For me (fellow long arm), that means a closer, shoulder-width grip will feel better and protect the shoulders by resisting the urge to flare the elbows. Ignore any spotters telling you to grip wider. I’ve managed to avoid shoulder pain benching for years by doing this.

For results I bench 230-240 for 3X3 at a body weight of only 164 lbs. my 1 rep max was 260.

 

[jaymbrs]

Heavy sets, 3-5 range. Keep track of your progress. You should be increasing weight by 2.5-5 lbs every week. Once you can rep 295x5, you should be able to max 315.