Best chest workouts besides benching?

red_philosopher · 2019-01-07T22:56:21+00:00

I don't think there's a single exercise that hits the pectorals that doesn't use the shoulder joint in some manner. Deload and be gentle .

gregoire_ · 2019-01-08T00:33:53+00:00

Worry about getting your shoulder back healthy before you worry about your chest.

Ravenscar7 · 2019-01-08T04:15:35+00:00

Light cable flies.

boy_named_su · 2019-01-08T00:06:10+00:00

Your shoulders and chest muscles are pretty close together, so it's gonna be tough. Find a good physiotherapist

You could try Pec Deck

arcwhy · 2019-01-08T02:42:03+00:00

I screwed up my rotator cuffs benching, so I focused on decline bench and cable flys, in addition to rotator cuff rehab exercises. Don’t keep hitting bench if shoulders or elbows are aching.

Throwaway-242424 · 2019-01-08T04:04:11+00:00

Have you tried different movements to see what works?

If flat barbell bench is painful, how about incline or decline? What about any of those with dumbells? Supinated grip on the barbell? Any different bars at your gym, like Swiss or football bars?

BluffButt · 2019-01-07T23:59:06+00:00

Less weight, more reps. Or more volume in your workout. Don’t worry about the ego lifting. Getting the proper contraction and stretch is more important than the weight. Most I’ll do is 135 but high # of reps and I’m still able to keep growth up.

Also try implementing drop setting

BrodinsOats · 2019-01-08T00:22:20+00:00

Just work on rehabbing your shoulders

rcvcrsal · 2019-01-07T22:56:46+00:00

Pretty near impossible. Double down on legs, abs, and back. You'll probably just injure it worse if you push through. Double down on Chest when you're capable.

damaged_goods420 · 2019-01-08T00:06:20+00:00

without using my shoulders

That's gonna be hard dude. The chest's main physiological purpose is ao abduct the shoulders, and the fibers run horizontally so the optimal way to work it is to pull those shoulders together. My favorite exercises are incline barbell bench, incline/flat dumbell, hex press, and pushups to failure. Maybe try working with dumbells and see if it feels better?

menial_optimist · 2019-01-08T00:18:45+00:00

This is one of those things you got to be strict about. Don't go loading weight on your hurt shoulder thinking your 20 years old and invincible. It can and will fuck you up further, maybe even permanently. Don't be the crippled 40 year old explaining to his son how he blew his shoulder in his 20s.

[deleted] · 2019-01-08T00:50:53+00:00

Use machines or buy a sling shot.

Sling shot was made for people with shoulder injuries to bench. Also closer grips on everything. The closer the grip the less stress on the shoulders.

VasiliyZaitzev · 2019-01-08T01:00:49+00:00

flies and close grip bench.

If you can only do 1 upper body and one lower body exercise, make them dips and squats.

Title	Best chest workouts besides benching?
Author	MiZiSTiK
Upvotes	3
Comments	19
Date	January 7, 2019 10:49 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/adnc1v/best_chest_workouts_besides_benching/
Archive Link	https://theredarchive.com/r/askTRP/best-chest-workouts-besides-benching.169881 https://theredarchive.com/post/169881

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