Play around with set-up;
feet, torso positioning on the bench, hand placement to reduce rom.
practice, practice, practice.
biuld strength in the triceps; french press.
make sure you are also maintaining and improving strength and condition in the upper back.
2/1 ratio of exercise.
practice your bench everyday.
Hows your upper body mobility - shoulders, and muscle tightness - pecs, triceps?
I had a tough time with bench a few months back mainly attributed by my left pec which was tighter than the starlets in that New Sensations movie I watched the other night.
All fixed once the knots were kneaded and stretched out.
Come again?Static stretching before lifting kills force production.
Come again?
Rear delt flys
Band pull aparts
Lat pulldown
Db/machine flys
Lateral raise
Board presses
Close grip press
Most of all though - TRICEPS, TRICEPS, TRICEPS, TRICEPS - 100 band pressdowns a day + gym/heavy tricep work 1-2 a week.
All good "exercises" for for the tool box.
(not sure about board presses though)
in terms of building a strong healthy flexible shoulder girdle.
There are many many exercise one can pick over a protracted time, the trick is to do them "properly".
the bench press in my mind is a potential shoulder wrecker, if one is to focus on it, it really pays to work on many planes (angles) around the shoulder.
Board press is fantastic at increasing your bench or working on weak points - or even doing such things as close grip drop sets with increasing boards i.e 1 board, 2 board, 3 board, 4 board - drop weight - work your way back down etc.
Board press and variations of are a proven way to help increase your overall bench press.
Unsure what boardpress has to do with the shoulders per se.
If a bench press is done correctly the main muscle that will be used to "press" the weight are Lats/Rear delts/Triceps - then front delts/chest (to a degree)
Of course no1 should be doing any exercises if not performed properly.
I'm bored so I'll write this...
In relation to the board press Over doing an exercise is not a good idea, especially when you are concentrating on a movement where the load is focused on the extended position of the exercise.
it would be far safer to do the exercise properly and exhibit a bit of patience and work on progression over the full range over time you'll get better, as with any exercise if the is no improvement, your doing sumting Wong
if the bench press is done correctly, the muscles doing the mechanical work will be the anterior delts taking the brunt of the load, followed by the triceps, then the pecs, hence pec tears.
the lats stabilize the shoulder, the "rear" (which in this case you speak out of) deltoids do not play a key role in a mechanical sense.
if you don't agree, then there is an old Chinese saying; rots ov ruk