I Lost Mobility On My Flat Bench How Do I Get It Back

[Fendi_Mane]

I started fukkin with my form in order to be able to bench heavier and now I can't touch the bar on my chest anymore, I stop like 3 inches above. If I go any lower I can't complete the rep even with a significantly lower weight. Is there anyway I can get past this? People have told me to do negative reps and I thought deep pushups with 4 chairs would work but it ain't workin and I would hate to have to start all over from scratch.

[Big H]

Thats just an issue with your grip and form. Next time you bench, just use a unloaded bar and bring down to your chest. Rest it there and then try finding the right grip and positioning that allow you to move the bar from the lower Pec and back up in a up and down motion... you should NEVER be arching the bar on the way up.

[khalid a.k.a Genocide]

I started fukkin with my form in order to be able to bench heavier and now I can't touch the bar on my chest anymore, I stop like 3 inches above. If I go any lower I can't complete the rep even with a significantly lower weight. Is there anyway I can get past this? People have told me to do negative reps and I thought deep pushups with 4 chairs would work but it ain't workin and I would hate to have to start all over from scratch.


Do you feel any pain on your shoulders or anywhere if you go any lower? Because it could be a small injury on your rotator cuffs(or somewhere else), Im not sure.

I had a friend who had the same issue, he played around with his form and grip. And nothing was really helping but then he mentioned that he would feel a small little pain wen he would bring the bar down to about 3 to 5 inches from his chest. Come to find out he had a small injury(not surgery serious) on his shoulder and just needed to rest the area.

[Fendi_Mane]

Do you feel any pain on your shoulders or anywhere if you go any lower? Because it could be a small injury on your rotator cuffs(or somewhere else), Im not sure.
I had a friend who had the same issue, he played around with his form and grip. And nothing was really helping but then he mentioned that he would feel a small little pain wen he would bring the bar down to about 3 to 5 inches from his chest. Come to find out he had a small tear on his shoulder and just needed to rest the area.
You may be right because I made a thread before about my shoulders hurting when I trained and you as well as a few others recommended a few things that would help. My sternum also hurts alot on the bench maybe I need to take a week off and come back.

[andre patton]

I started fukkin with my form in order to be able to bench heavier and now I can't touch the bar on my chest anymore, I stop like 3 inches above. If I go any lower I can't complete the rep even with a significantly lower weight. Is there anyway I can get past this? People have told me to do negative reps and I thought deep pushups with 4 chairs would work but it ain't workin and I would hate to have to start all over from scratch.

can you still do chest-dips? what happens when you do those?

what makes you think your form was fukked up to begin with? why did you change it?

dont try to lift more weight if you cant do it right.

[Fendi_Mane]

can you still do chest-dips? what happens when you do those?
what makes you think your form was fukked up to begin with? why did you change it?
dont try to lift more weight if you cant do it right.
I stopped doing dips when my sternum started hurting. I fukked up when I put the weight belt on because that's when it flamed up. I also changed my grip to a wider grip and I think that stressed my shoulders. But i'm gonna order some Animal Flex and take a week off.

[Diggy_Dat_Niggy]

I stopped doing dips when my sternum started hurting. I fukked up when I put the weight belt on because that's when it flamed up. I also changed my grip to a wider grip and I think that stressed my shoulders. But i'm gonna order some Animal Flex and take a week off.


Id also use an exercise ball and dumbells to start off when you come back. Make sure they are light enough so u can have control when doing this

The flat bench isnt the most ergonomical thing in the world, the ball will flex allow your shoulder blades and allow you to move in a non restrictive manner. Plus youll be able to help you range of motion without over stressing your shoulders. The bar puts alot of stress on the delts, even more so when combined with a bench that isnt really engineered to work with out body.

[Ski Hat]

I always stop at least 3 inches before it his my chest, so I cant get that bounce off of my chest. I think it's cheating because you're using the momentum from the chest bounce to lift up the weight. It's more beneficial to me no to go all the way down, it keeps stress in the pecs and forces you to use more strength.

[andre patton]

I always stop at least 3 inches before it his my chest, so I cant get that bounce off of my chest. I think it's cheating because you're using the momentum from the chest bounce to lift up the weight. It's more beneficial to me no to go all the way down, it keeps stress in the pecs and forces you to use more strength.

You're supposed to bring the bar all the way down to your chest, and instead of bouncing...hold the bar on your sternum for a moment before exploding off of it.

http://www.youtube.com/watch?v=lI8Yaw-B4OA

Thats a pretty good video...he should've exploded off his chest better, though.

[MadGifted]

Do you feel any pain on your shoulders or anywhere if you go any lower? Because it could be a small injury on your rotator cuffs(or somewhere else), Im not sure.
I had a friend who had the same issue, he played around with his form and grip. And nothing was really helping but then he mentioned that he would feel a small little pain wen he would bring the bar down to about 3 to 5 inches from his chest. Come to find out he had a small injury(not surgery serious) on his shoulder and just needed to rest the area.

Yeah, I was gonna say the same thing about the rotator cuff.

Might wanna rest for a bit and if you still feel pain or any weakness, get it checked out because it could be torn.

I suddenly lost strength in my right arm....just out the blue...couldn't balance sh*t for nothin'..and I thought it was because I hadn't worked out in awhile...The trainers told me it's probably a torn rotator cuff...so if I need surgery, Imma be rockin' a sling for a month or so...maybe even more...than rehab...so sparrin' gonna be out for at least 6 mths...:mad:

But just chill on the barbell ish for awhile...and stay away from the behind the neck exercises....