Hi, I'm doing the Push A in the Push Pull Leg Program. The problem is after doing the bench press, my shoulder got really tired and when I change to the low to high cable fly, I can only do 3kg for each side. But the program demand me to go 5 sets. So what should I do? Should I do 5 sets of 3kg each side or is there any trick to do more?

Thanks =))

 

Well first of, you are doing bench press wrong then. At least if you want to build your chest up. Your shoulders does work during the bench press of course but you are not supposed to be tired in your shoulders.

 

If you are bodybuilding the weights you use is completely irrelevant (up to a point of course). Use the ressistance that gives you the most contraction and stretch.

 

Whatever program you are using you have to adapt it to your level, needs, prerequisites and goals. Meaning that the program can not demand you to do anything, you have to change it in that case. I have not seen the program but I am going to assume that it is not tailored to you specifically.

Thank you for your reply, clearly I have done the bench press wrong.

I have seen Scott videos on the dumbell bench press and try to do the same but I'm having a hard time packing my shoulders(Without a dumbell, I can pack my shoulder, but if I'm holding the dumbell, my shoulders just came to normal automatically). I think the most important part right now is to fix my bench press, so do you have any suggestions on this?

I have quite long arms by the way.

Thank you

Hi, I'm doing the Push A in the Push Pull Leg Program. The problem is after doing the bench press, my shoulder got really tired and when I change to the low to high cable fly, I can only do 3kg for each side. But the program demand me to go 5 sets. So what should I do? Should I do 5 sets of 3kg each side or is there any trick to do more?

Thanks =))

 

Great advice here from William!! @minh235200 I'd definitely suggest warming up your shoulders first if you aren't already, because if they are tight that could be what is causing them to take-over your benching movements. I'll post a video below with some exercises you can use for that.

 

Also make sure you are pressing the weight over your CHEST, not your shoulders. You should be bringing the weight down to about your nipple line - if you are pressing to high and with your elbows flared out, that can put a lot more pressure on the shoulder too.

 

And with the cable fly, if you can only handle that much weight, that's fine, it means your chest is at least getting somewhat fatigued! If that weight is kind of easy though, you can also slow down the reps to make it even harder. Hope that helps!

 

No problem mate !

 

I completely understand your problem. I am very shoulder dominant so my shoulders constantly want to work in with my chest and it is very annoying. Yeah try your best to flex your shoulders back as you bench is key.

 

Maybe lower the weight also. Force yourself to put your mind into your chest and try your very best to only flex and stretch your chest - this is easier when the weight is lighter - do like 10 to 20 reps to really force your chest to do the work.

 

Before you bench I would advice you to do some stretching for your chest, shoulders, wrists and a bit for back. Do some rear delt flys aswell. What this will do is activate your muscles and that may make it easier to force your shoulders back and stick your chest out to perform the bench. I also warmup with foam rolling and a stretch band. Try it for a session, get back to me when you have, I would love to know if it worked or not !

 

 

Thanks Scott =)) I'll do the warmup in my next exercise