learning to use chest in bench again --over pronated shoulders

[The Conquistador]

ok so over the course of time I was an idiot and I lifted wrong and too heavy in a way that caused my shoulders to over pronate forward. I also did not work back and it made the problem worse. I since then have started working back a lot and trying to reintroduce bench but I need to know how to incorporate chest in the bench again. when i did before, shoulders grew and got sore but not chest. any tips? I get pain in the head of my humerus after benching and I also need to learn how to get rid of that. any info is appreciated

 

[Mudge]

How do you feel about dumbell pressing, some people never like flat bench work.

 

[The Conquistador]

thats cool. I loved bench before but since then my humerus pops out and gives me pain

 

[DADAWG]

bench form and setup may be your problem .
pretend someone put a knife to your back right between the shoulderblades , now try to grab/squuze that blade with your back by drawing your shoulders back hard . leave your shoulders in that position THROUGHOUT your set , it takes practice so if you lose it rerack and start again because its almost impossible to get it back if your useing any weight at all . alos DONT lay flat on the bench , keep your butt and shoulders on the bench but arch your stomach , this is almost like a mini decline position and it protects the shoulders some . keep the weight over your chest , many people who have trouble benching are putting the bar over the face at the top and this will usually screw up their form for the rest of the set

 

[PJS]

I agree with Mudge,

DB press helps to develop good balance, body awareness, stabilization, and allows you to isolate the the chest very well... When I'm training someone new, I will generally start them on DB's in order to get a feel for the basics and learn to use proper form before moving on to the BB and heavier weights...

 

[Cpesloco]

I only use DB press for chest. If you plan on sticking with the bar choose a wider grip and go lighter to get the correct form.

 

[Mr.SUST]

bench form and setup may be your problem .
pretend someone put a knife to your back right between the shoulderblades , now try to grab/squuze that blade with your back by drawing your shoulders back hard . leave your shoulders in that position THROUGHOUT your set , it takes practice so if you lose it rerack and start again because its almost impossible to get it back if your useing any weight at all . alos DONT lay flat on the bench , keep your butt and shoulders on the bench but arch your stomach , this is almost like a mini decline position and it protects the shoulders some . keep the weight over your chest , many people who have trouble benching are putting the bar over the face at the top and this will usually screw up their form for the rest of the set

i agree with dawg here....it can be a bit tricky to get the position right, but i liken it to pulling your scapula together while doing back work. you will definitely have to adjust the weights for this. just concentrate on trying to keep the scapula pulled together.