wide benching and shoulder problems

[jediclampet]

I have built a decent strength base (DL = 535 lbs, squat=485 lbs) but until two months ago never did flat bench due to fear of tearing a pec. After watching David Tate explain the proper form on youtube, I recently decided to start flat benching - but I want to be as safe as possible. I read Louie Simmons recommends illegal wide benching working up to a 6 rep max. I am wondering if this is dangerous.

In order to bring up my bench I thought I'd rotate on flat benching between:

benching with bands
paused benchs
board presses
illegal wide benching

Does this sound safe and effective? Any advice is appreciated.

[strength and power]

Where did this fear of tearing a pec come from? Tearing a bicep deadlifting of flipping a tire seems a lot more common.

The illegal wide benching seems like a bad idea as it would seem the wider grip would exert more force via leverage on the pec tie in.

Bands for a beginning bencher are probably not a good idea.

Pause reps and board presses are both excellent ways to bring up bench #'s

You may look into the bench workouts of some of the basic/beginner programs. Possibly the 5/3/1 program as well

I'm sure when you started training your deadlift, you didn't start at 6 plates but with something more reasonable. If you are really concerned about tearing a pec, I'd put the weights down and take up knitting

[jediclampet]

Originally Posted by strength and power

Where did this fear of tearing a pec come from?

My fear of tearing a pec came from reading a thread by DC in which he talked about not allowing his clients to do flat bench because it is a matter of when, not if, the pec tear will occur for people benching heavy weight. I also know a lot of people that had this terrible injury.

Originally Posted by strength and power

The illegal wide benching seems like a bad idea as it would seem the wider grip would exert more force via leverage on the pec tie in.

That is what I was afraid of.

Originally Posted by strength and power

If you are really concerned about tearing a pec, I'd put the weights down and take up knitting

I wouldn’t stop lifting in order to avoid injury. Quite the contrary. I want to avoid injury so I don’t have to stop (or limit) my lifting.

Thanks for your advice. I will use board presses and paused reps.

I don’t know if I qualify as a “beginning” bencher since I have been doing inclines and declines. The first day I did a flat bench (after 7 years of not flat benching) I got 325 lbs, but that is not much considering I weigh 260 lbs. I think I can make some major improvements on this.

[goliath23]

So then just narrow up your grip some.

There is no reason to believe that you will rip your pec flat benching if you listen to your body, train properly and use proper form.

I dont do much max effort straight bench but do loads of close grip work, boards, shirt work and band and chain work and I have never had a prob even though I have some of the longest arms out there and my range of motion is huge.