big difference between incline and normal bench

[CptKnuckles]

Hey everyone,
today I started my new routine and normally I would do bench press first and then incline. But now I'm doing it backwards, first incline and then benchpress.
And I find it hard to believe that changing the order can change the weight I lift so much. For example today I was lifting 36 pounds on each side of my bar when doing incline, but then I went to do benchpress (which I always lifted more with) and I couldn't do a full set with 28 pounds.

Is this because I wear myself out on the incline? Or is it because I haven't been able to workout lately and for some reason my incline has gotten stronger and my normal bench press weaker (lol is that even possible?)

Also when I was doing my benchpress I would feel a pain in my left shoulder which I thought had gone away, so should I just reduce the weight? Or what could be causing this pain (it's only towards the end when I'm almost failing and am pushing the bar with all my strength that I feel the pain)

[santosa]

My guess is you have exhausted yourself by doing incline first. For example, if I do barbell curl first, I won't be able to do as much concentration curl as if I just do concentration curl without the barbell curl.

For the pain, did you feel it when you do incline as well or just normal bench press? Right now, I have issues with my wrist if I do close grip bench press, but not other bench presses.

[Blaster]

By doing the incline bench first your tiring your muscles out a little bit which will make your flat bench a little weaker. It shouldn't be that much of a difference but a noticable one. As for the pain i would go a little lighter until you work your way thru it.

[MC]

What kinds of shoulder exercises do you do? If you do not strengthen your shoulders, you can injure them while benching. Is the pain in the front deltoid (along the seam where a dress or t-shirt would fall?

I used to have shoulder pain and incorporated some rotator cuff exercises and stretching into my routine and it has helped a ton.

I agree with dropping the weight it is feel bad. When I tend to feel shoulder pain, I feel it in my incline and not my flat or decline press.

[Gainweight]

Originally Posted by CptKnuckles

Hey everyone,
today I started my new routine and normally I would do bench press first and then incline. But now I'm doing it backwards, first incline and then benchpress.
And I find it hard to believe that changing the order can change the weight I lift so much. For example today I was lifting 36 pounds on each side of my bar when doing incline, but then I went to do benchpress (which I always lifted more with) and I couldn't do a full set with 28 pounds.

Is this because I wear myself out on the incline? Or is it because I haven't been able to workout lately and for some reason my incline has gotten stronger and my normal bench press weaker (lol is that even possible?)

Also when I was doing my benchpress I would feel a pain in my left shoulder which I thought had gone away, so should I just reduce the weight? Or what could be causing this pain (it's only towards the end when I'm almost failing and am pushing the bar with all my strength that I feel the pain)

Of course. You have 50 CptKnuckles of energy before you begin, and use 15 on the bench press, now you have only 35 CptKnuckles of energy for incline bench. Reverse it and you'll have more CptKnuckles energy for incline and less for bench.

[CptKnuckles]

@musclecub I feel the pain on the muscle that connects to the bone on my shoulder thats pointing forward. I'm pretty sure it's the front deltoid like you said. Actually I'm not sure if it's my pectoral that connects to the bone or the shoulder muscle that connects to the bone that was hurting because they're so close together but thinking about it more I actually think it was the chest muscle that connects to the bone. The one right one your armpit.
I stretch before the workout but do you mean stretching in between the workout?

@santosa Nah the pain was only there when doing normal bench press, before when I was doing incline I was perfectly fine.
@blaster good advice I think I will be lowering the weight but felt so proud when I was lifting heavier than ever with my incline then went to do normal bench with the weight that I would normally do and couldn't do it.

[CptKnuckles]

Originally Posted by Gainweight

Of course. You have 50 CptKnuckles of energy before you begin, and use 15 on the bench press, now you have only 35 CptKnuckles of energy for incline bench. Reverse it and you'll have more CptKnuckles energy for incline and less for bench.

hahah love the cptknuckles energy. I guess I need 300 more exp in the gym to level up and gain more cptknuckles energy.

[rony]

Originally Posted by CptKnuckles

hahah love the cptknuckles energy. I guess I need 300 more exp in the gym to level up and gain more cptknuckles energy.

With enough exp you might "evolve" lmao.

[MC]

Originally Posted by CptKnuckles

@musclecub I feel the pain on the muscle that connects to the bone on my shoulder thats pointing forward. I'm pretty sure it's the front deltoid like you said. Actually I'm not sure if it's my pectoral that connects to the bone or the shoulder muscle that connects to the bone that was hurting because they're so close together but thinking about it more I actually think it was the chest muscle that connects to the bone. The one right one your armpit.
I stretch before the workout but do you mean stretching in between the workout?

I know exactly what you are talking about.

I did a few things:

1. I started stretching my rotator cuff and shoulder daily (at night, actually before I went to bed).

I will try to describe how I stretch. Lie on your side with you arm at 90 degrees to the floor (your elbow and triceps are on the floor, you forearm is parallel to the walls) with your palm facing towards your feet).

Slowly rotate your shoulder in order to bring your palm down and as close to flat against the floor as you can. Hold and count to 10. Repeat times 3. At first, I had to use my other arm to hold my palm in position and it took a while before I could have my palm flat on the floor.

2. I incorporated strengthening exercises targeting this area into my shoulder routine.

Try the exercises on the first page of this PDF (go with LIGHT weights--5-7 pounds at first)
http://www.binghamton.edu/athletics/strength/rota.pdf

Or try the exercises on this site:
http://familydoctor.org/online/famdo...uries/265.html

The shoulder, from what I understand, is one of the least stable joints on the body. Go slowly, lighten your weights on the bench until you feel better and strengthen that area and I think you will be fine.

I also suggest taking an anti-inflammatory to reduce swelling in the area. 2 Alleve (with breakfast and dinner and a full glass of water) for 8-10 days while stretching at night. If it doesn't get better after that, you may want to see a doctor.

Hope this helps.

[cwc1979]

I added rotator cuff exercises as well and that has helped alot. I also changed my bench form, by bringing my hands slightly closer together and keeping my elbows tucked. The pain is gone.