I love how this video gets straight to the point. No 5 min bullshit of what could be wrong or what might fix it. Just straight forward try this to help and let time take care of the rest.

Yes this will actually be a great replacement for the close grip bench. Not only will it be easier on your shoulders but also using DB's prevents muscular imbalances. And usually people use close grip work for higher reps so you should be able to handle the DB's to get them in place without any issues.

I'd recommend having a strict plan when training with that frequency. I've noticed whenever I bench 3x a week while not on a program, I always have issues. A set program usually forces you to not overdo the intensity and have a predetermined volume. Because volume, frequency, and intensity are all going to need to be balanced. So don't just have a rough plan, have the exact sets/reps/weight all written out before you train each week. Whether that's on a program or you make up one.

I've been dealing with the same shoulder discomfort and it's annoying because I've been focussing on building a strong bench. This neutral grip dumbbell bench is a great exercise to keep stress off of my shoulder while it recovers. Thanks Jonnie!

I actually do regular dumbbell bech press and still helps because with dumbbells you dont have a locked movement as with a bar, so you can have more "freedom of movement" when lifting the weight, wich gives you more positioning options. Also you can rotate your arms and do a alternate press from close grip to neutral or semi close grip, or whatever you like, to neutral. LOVE your channel man! great, plane and simple, and TRUE stuff!

If you don't have should problems right now, then don't worry about it. You can use it as an accessory but there is no reason to stop 5/3/1 prematurely. Replacing the bench is more for if you have consistent joint discomfort that simply won't go away. Often times even slight pain dissipates simply with proper periodization.

Snatch grip deadlift + front squat + face pulls. All 3 of those will help you tremendously with posture.

Thank you for sharing because that is exactly why I do this! Knowing I can help out in a small way is tremendously motivating.

Definetly gonna try this, I've been having this problem for months now and it's driving me crazy!!! I was maxing 3 reps 225. Now i have to stick 135 because going any heavier is a problem!

Yes do this along with rotator cuff work. I recommend doing the rotator cuff exercises to start since they will be lighter. Then do the DB bench, then end your workout with some rear delt work as well. This is the best way to tackle the issue.

Nikon D5100. It's really well priced for a DSLR, and I'm still just using the stock lens. I plan on buying a newer lens in the future. I definitely recommend it for vids. It also can autofocus which is a feature I think some DSLRs lack.

Thanks for the advice and that other excercise, not all of us are "bodybuilders" or "powerlifters", some like me, just want to get a bit in shape and still are beginners and it's easy to get caught up doing advanced movements that could potentially give us more problems in the long run. I'd like to add that the kit lens (18-55 and so on) is more than you need, unless you have a particular need don't spend your money on another lens, it won't make any difference.

No, this video is for joint pain that is a clear issue. If you have almost no pain just a weird sensation one time while handling heavy weights, just make sure to lower the weight for your next workout. Simply periodization will solve your problem. The only time I've stopped squatting for a week or 2 was when I had upper back pain that literally would not go away for a month no matter what. What you have is very unlikely to be an issue.

If you don't have shoulder pain, then it won't be ideal to use this to completely replace the standard flat bench press. Because using a neutral grip will reduce the pec activation slightly in favor of emphasizing the triceps. So I'd only recommend to use this as your main chest movement if you do have shoulder discomfort.

Yes I definitely agree. I think this movement is likely the easiest on the shoulders because of that neutral grip, but decline is also easier on the shoulders in comparison to flat BB bench like you said.

My shoulder used to hurt so bad I couldn't even get in a squat position. Lay off wide grip presses and a lot of pressing just in general. Focus on back work. Your shoulders are so used to the constant pushing and not enough pulling. Lots of lat and upper back work with limiting pressing and shoulder mobility work. Sleeper stretch. Helped me out. Zero pain within the last 2.5 years.

@heresayiams9956

8 жыл бұрын

How are your shoulders now?

I found this video very useful. I can press pretty high but it always comes with great consequence. Im in 30 now.. And i have years of HS Football and baseball and College Football. I pitched and played Defensive Line. So my shoulder has been through the ringer. Thanks for the post. Definitely going to be doing this for 2 to 3 weeks.

I agree that definitely can play a role. It's a combination between imbalances but also is typically overuse as well.

I agree Jonnie, also good rule of thumb if youre looking for elbow position is 45 degree angle from your body, then see what works for you from there. Thats what helped me at least. I'm a big fan of candito training, keep up the great work man!

It depends on your grip width. You want your elbows to be aligned with your wrists. So if you have a wider grip, the elbows will flare out a bit more, and a narrow grip you have to focus on really keeping them tucked. You're right that there is a give/take as far as activating the chest but protecting the shoulders. If you just find a grip width where you are the strongest typically that will be what's best for you overall. You have to experiment with it to find the sweet spot.

'd say hybrid, but the oly squat does have its advantages as you said. If you like ATG squatting, then keep doing it. The difference between the two in terms of training effect assuming you can ATG squat is going to be so small it isn't even worth worrying about.

You'll be fine with the stiff leg deadlifts. The weight you use won't be heavy enough to hurt recovery significantly. It will just cause muscular soreness without taxing your CNS too much, and the latter is usually the real issue to worry about with deadlift training.

Thank you I'm glad I could help with your training in some way! Comments like yours motivate me more than anything.

Yes, I agree that those type of movements help a great deal, and I have been doing them. But my issue was a problem with overuse. Most people have both issues when feeling some joint discomfort.

Thank you! Working in the low rep range with a high intensity too often can be bad in the long run. That's how my issue started too. I was doing too many 3 rep sets going for PR's.

Yes I' almost certain because I have adjusted my grip width and elbow tuck and it did not help. This issue only flared up when I really was training stupidly anyway. I was working up to a 3 rep max every 3 days. Anytime I actually am on a program, follow it, I can bench 3x a week with no issues at all. It's just when I get carried away with low reps and PRs.

Big thanks for this video. I been having shoulder pain for some time now with BB bench. Was looking for alternative exercise to help me still work my chest with out killing my shoulder. Been a big help to me with all you great videos thanks again.

Thanks for the tip,will definitely try this the next couple of days.I have been dealing with shoulder pain for 2 weeks and there is nothing more frustrating than a hurting shoulder when you have a chest workout.Greetings!

Hey Candito! I also get occasional shoulder pain every once in a while and I've found that the best thing that works for me are isolated rotator cuff exercises. I use 5 lbs dumbells and just do 30 x 5 (really high rep) of various exercises. Later raises, external shoulder rotations or anything that will really activate the rotator cuff. The key is to avoid muscle fatigue, but really just work on the joint. It'll be a little uncomfortable, but I'm usually good within a couple days afterwards.

I like to do like a half pronated grip. (45 degrees between neutral grip and regular grip) when I do dumbbell presses. Keeps more tension on chest while taking a little off shoulders. If you haven't tried it you should give it a shot Jonnie!

I have been suffering from exactly this type of pain for the last month. I'm gonna try it and let you know how it does. I really hope it helps! Man, I hate that shoulder joint pain after benching.

Thanks a lot! I hurt my left shoulder about 2 weeks ago and still don't feel confident enough to go hard on the bench again. Definitely going to do this for 2 weeks and hopefully I'll be 100% again. Thx!

Well it doesn't necessarily mean either of those. Shoulder pain should not be the norm. I didn't mean for this video to imply this. What I meant was of injuries or joint issues, this is a common one. But overall I rarely have joint pain and most people can bench without any issues. It is just something that can be an issue randomly from time to time for some people.

Well my father benched 465 when he was 44! I get what you're saying though. But my father still benches today at 58, just with lighter weights. I think that is the key, to make the proper adjustments in terms of frequency, intensity, ect. in order to adjust for age. I'm planning on powerlifting for a long time so I can't give up the bench pressing anytime soon!

I think you should not be worried. Just keep using dumbbells on bicep movements like you are currently doing, and do the same reps for each arm. There will always be slight imbalances but the DB isolation work will prevent it from being significant in the long run.

Johnny, Always good stuff on your channel. I enjoy coming to your channel and either learning something new or just being reminded of something I haven't done in a while. Thanks for the work you put in to make this stuff!

very good info. iv had chronic shoulder

I'm definitely going to have to try this for a week or two, my shoulders have really been bothering me regardless of how well I've been warming them up, thanks for the tip candito :)

I also have some kind of long term damage in my shoulder (caused by potentially poor form many years ago) - I found that my technique needed a huge improvement so it looks a bit more like powerlifting style, with the emphasis of using my legs to drive my body along and down into the bench (yes a bit like Mark Rippetoe's advice). This also helped me.

I'll occasionally get shoulder pain from OHP which I'm battling with. I used to get it with bench but I moved my grip 1 inch in on both sides (index inside the ring) and I feel a lot more comfortable and strong in that position.

You could try foam rolling or rolling on a lacrosse ball on your pec major to free up some of the tension.

Awesome. That's what I did as well. Problem for me was i'd flare my elbows to wide when bench pressing so all the tension went towards my shoulders. While suffering from shoulder tendonitis, i switched my chest workout to flat bench dumbells and whattya kno, shoulder discomfort went away after two months and went back to bench to work on form.

Cant wait to try this today. Shoulder pain frm benching has been slowly killing me. So damn glad i found this video, such a simple change in form but yet so effective. Lifting Smart 2018 👌

@Bryvin1

5 жыл бұрын

How did this go for you? I'm probably going to try it out cause my shoulders have been snapped up recently

Have a physio take a look at your bicep long head tendon Jon, this is what was one of my problems. You are right, caused by pattern stress / overuse. I was pushing to hit a 150kg bench and wanted it bad... so tried to push through it. Tightness in the Teres Major / Minor also contributes to my problem preventing proper scapula retraction. I'm getting there now... lol

I have shoulder pain just after max lifts for 1-2rep. nice tip, does help!

Your vids are consistently badass, props man.

The regular grip DB bench press will be easier on your shoulders than the barbell bench. But the barbell bench isn't bad for your shoulders if done correctly, just DB's are almost always going to be easier on the joints.

Generally I recommend conventional. You could use sumo though, but using conventional then sumo as assistance would likely be slightly more effective in my opinion.

You're welcome and thank you!

Im going to switch to this also. Got a slap repair last year then re injured my shoulder this year playing rugby league. Did bench today and something is sore. Going to try this as a last resort before seeing another specialist.

Just work on external and internal rotation exercises. Rear delt training will likely help as well. So face pulls, internal rotation with cables, external rotations with DB's, ect.

Johnny, I'm gonna try your program. Would you suggest any mods for enhanced athletes?

I have had a shoulder issue that sounds exactly like you described and it's caused me to avoid the barbell bench press for almost a full year now...I started feeling the pain every bench session until I finally just switched entirely to OHP. It got better but each time I went back it would hurt again. I eventually was able to work incline DB bench back in but I occationally feel minor pain when I got above 70 lb DB. It's so frustrating because I want to be able to barbell bench again.

Great tip. Thanks for reminding me about pattern overload

No, they are running shoes which are not good at all for lower body lifts.

Nice tip! Can't wait for trying it out :)

It was obvious. I was benching heavy every 3 days, going for a 3 rep PR on a consistent basis. Joint pain is commonly a programming issue. Anytime I actually follow my program and don't just veer off into using heavy weights all the time, I rarely have issues.

Your take on knee issues would be awesome

Great channel

Do you perform the DB press with a neutral grip (palms facing in toward your body)? Because that is really the main point that makes it easier on your shoulders. I can't imagine that giving you more pain than a pronated grip standard bench press.

Great tips!

Have you tried working on your external rotation? Kelly Starrett has lots of useful videos on this, maybe this can help.

I'd just train the rest of the upper body. So absolute bare minimum would just be bench and some back movement. There is really no need for another chest/tricep movement if you are on a minimalist program with a decent volume of benching.

Thanks, been having a lot of rear delt pain on chest day, my trainer said to stretch the area before anything that might use it, I think stretching plus this movement will help me. Tomorrow is chest day if you want I can tell you how it goes.

@HotdogSosage

9 жыл бұрын

***** why? There are a bunch of nice people called hitler - what is your issue?

Don't worry this was a rare exception. The wife beater is my uniform, at least until I have shirts for Candito Training.

This is a good video. I will always remember.

Thank you so much for the informative reply it makes perfect sense to me now, you have such a clear and simple way of explaining things :)

You can also do decline bench press as an altrernative. I also have the same problem and I find that the shoulder also did not got involved when I was doing declined bP.

Glad to help!

Repping that lift.net. Good man. Good man.

Thank you, I have been dealing with this problem should I do rotator cuff excerises with this? If so when?

Thank you very much!

Many times the problem is the rotator cuff muscles. They combine in the tendo and keep the joint together. Considering you can't do a back squat. You can't rotate your shoulder. When going up weight to fast these small rotator cuff muscles can't keep up with the heavy weight the big muscles can lift.Train these muscles. This can be done by doing internal rotations and external. When you feel a stinging pain you've got to stop. Keep the weight light. When it nags the next day rest until u recover

Dude I just had a chest day today, this was just what I needed lol. Been warming up the rotator cuff like crazy for over a year and switching back and forth from dumbells to barbells but nothing seemed to stop the pinching, I'll give this a try for my deload week. Any advice on how to build more power at the bottom of the bench press? Thanks for the awesome tips they're always helpful.

What a great video, I've been having the same problem in the same shoulder, It seems to go away on decline, mild on flat and just unbearable on incline, I'm going to try this out tomorrow! You got a new subscriber! Thanks man! Another thing that helps for me is the vertical bench machines, pain seems to go away a bit on them

A football bar would be an excellent purchase for this purpose.

I wouldn't do it. I personally believe that the bench press is a more effective chest exercise for most people than dips. Dips can be useful but it can be hard to target the chest rather than end up focusing too much on anterior shoulders/triceps. And from my experience the barbell bench press is the easiest upper body movement to add weight to since the ROM is well defined making it is easy to keep consistent form.

Have you consider changing your bench grip to a closer one? it is safer on the shoulder Powerlifter Konstantin benches close grip.

Jonnie can you please make a video regarding how to prevent elbow flareing at the bottom of the Bench Press?

No keep it limited to 10. That is a good sign that you can knock out 10 without an issue. If you run multiple cycles it will start to get harder as progression gets more difficult.

shoulder sleeves can help a lot

IME shoulder pains from bench = push/pull strength imbalances. I row a smidge more than I bench and knock on wood have never had shoulder problems, even after dislocating my shoulder in a bike crash.

Can you make a similar video addressing elbow pain during the bench?

thanks for the tip Jonny, great vids.

Saying that though, dips are still a great auxiliary movement to complement your bench press, right?

Great bench tip!!

Great video, Jonnie!

injuries and this is exactly how i work my chest now without pain!

wow bro u threw in my song at the end there u about tht cake life

Great video...

Honestly, never bench press with a barbell again. Just stick with this neutral grip DB press as your main chest pressing movement if this doesnt hurt. If you are not into powerlifting and have these kinds of shoulder problems, there is no need to bench with a barbell. But if even this movement hurts then you need professional help that is beyond any info I can offer.

Great tip pal thanks, personally I get shoulder pain during my back days when I do a lot of pull ups, but it seems to go away quickly, kinda strange hehe

love your channel man!

wow u made this vid just in time bro! thank you!

in terms of muscle stimulation and such could this exercise replace flat dumbbell bench press even if you dont have shoulder pain?

cool tip. what's the beat playing at the end?

Johnny, How do you feel about replacing most of your benchpress programming with weighted dips?

hey mate, ben from NZ heere love your vids, i suffer from acute ac pain apparently my delt and trap is doing the pressing on my left side ive been to heaps of physio therapists and get the same treatment but it keeps happening any ideas on how to press with your chest and not your assisting muscles??

i always warmup my shoulders with bands before every workout, pain is gone :) u guys should try, there are tons of different warmups on youtube :D

love the shoes!