Originally Posted by Silock (Post 10855395)

Neither.

Originally Posted by Saccopoo (Post 10855315)

Are you European or Hispanic?

Originally Posted by KC native (Post 10852995)

Yes, I'm working towards heavier weights. My shoulders (rotator cuffs) are what's really holding back my bench weights right now.

I'm also working my dead's up too. I had a pretty bad lower back injury (dr said I might have slipped a disc). I'm finally getting to the point where I can push on that lift again.

The nagging shoulder and lower back injury are what prompted me to start working out again. I'm finally getting some progress with the dead lifts. I tweaked my shoulder again last Saturday so I did legs Monday and put an hour on the elliptical last night.



All 4 sets at the same weight. With the exception of incline bench, I set a weight that makes me struggle to get all the reps done in a set and fail on the last rep of the last set. I move up in weight when I can nail all the reps across all the sets.

Originally Posted by Aspengc8 (Post 10855594)

Does DB bench & OHP bother your AC joint? My left AC joint has been bothering me so I subbed in DB for bench & press, seems to be OK I guess because of the extra movement freedom.

Starting Strength is a great read, even if to just brush up on form. I switched to Ripp's low bar style about 5 months ago and squat feels so much more comfortable for my shoulders. I have the SS ebook if you want it. Two other programs that you would benefit from are Joe DeFranco's "Westside for skinny Bastards III" and Layne Nortons "PHAT" routine, both focus on power compound movements, with Layne's adding in some bodybuilding days towards the end of the week. Both allow DB substitutions instead of all barbell work.

Originally Posted by KC native (Post 10855692)

Bench gives me some pain from my rotator cuff. OHP is the one that puts the strain on my AC joint.

I find that the barbell bench press is easier on my shoulder than dumbbells. I used to do dumbbells for bench but was getting a ton of pain. I switched to the barbell for bench and it doesn't give me as much pain. And I will look into those and would like to go over the SS ebook.

Originally Posted by penguinz (Post 10855706)

If that is the case then you need to look at your form on the dumbbell presses. A proper dumbbell press puts much less strain on the shoulder girdle than a perfect for bench press.

Originally Posted by KC native (Post 10855692)

<b>Bench gives me some pain from my rotator cuff.</b> OHP is the one that puts the strain on my AC joint.

I find that the barbell bench press is easier on my shoulder than dumbbells. I used to do dumbbells for bench but was getting a ton of pain. I switched to the barbell for bench and it doesn't give me as much pain. And I will look into those and would like to go over the SS ebook.

Originally Posted by BigCatDaddy (Post 10855927)

Try one of these out. http://www.howmuchyabench.net/

Originally Posted by MITCH (Post 10857791)

I recommend doing more pull exercises for anyone having shoulder issues. I read somewhere years ago to do more pull ups and it has worked great for my shoulders. I now try to get in three pull up days for every two bench press days. I never do pull ups and flat bench on same days.