incline press stronger than flat?

[banker23]

Well, not really stronger, but at least as strong, and a helluva lot less pain. Is there anyone in here who understands biomechanics well enough to posit a theory for this? Most people bench a little less on inclines versus flat.

Granted, the pain is what is slowing me down on the flat bench but I don't understand why a similar movement with identical grip width with an even longer range of motion (touch the sternum) is virtually pain free and seems to pump the chest better than the flat bench.

I normally hit inclines after flat bench but yesterday I did them first and skipped flat bench and did the same weight and reps that I did flat last week (300x5 for three sets unassisted).

I am thinking about alternating one week flat and one week incline or maybe two weeks incline and one week flat because I feel I can progress more quickly on inclines due to the lack of joint pain.

I haven't been to a chiropractor but the pain seems to originate somewhere in the wrists and work its way up thought the brachial muscles to the shoulders. Curling movements exacerbate the pain as well but rowing and pulling type motions seem to be relatively pain free. Maybe carpal tunnel? I think my wrists are too thin but who knows.

These stats may help identify the problem. My arms don't hang at my sides normally. My elbows are always pointed outwards and the backs of my hands face forwards. I can't touch my elbows to my sides or to my lats no matter how hard I try. I can't rotate my wrists to where my palms are facing up completely flat (almost but not quite there and requires some strain to get close).

Any ideas from anyone who understands biomechanics?

 

[bjg]

injuries can be misleading it could be nerve damage or tendon or muscle or ligaments and pain can radiate around the injury site making it difficult to locate the problem. with time you will be able to better locate your injury. i have the feeling that it is not your shoulder which is good news. it could be in your forearm.
flat bench is different than incline when it comes to biomechanics. first of all in the inclined bench your shoulders help your chest more, second in the inclined bench the bar comes down to your upper chest and the angle your arms do with your body is different than when you are flat. you can try the following:
on the flat bench: do not grab the bar with a strong grip just push it up with almost opened palms (just push) , lower the bar to your upper chest as much as you comfortably can like you are doing inclined bench feeling the stretch on your chest. if this still hurts try it with the smith machine which will put less stress on your wrists since you will only have to push not to grab the bar and push. if it still hurts stop flat bench completely and try flat dumbell press usually with dumbells you have more freedom to move and position your arms and elbows in a way you avoid pain. if it still hurts stay with inclined press nothing wrong in replacing flat bench with inclined bench for a while

 

[davidjohnston]

Wow, I wouldn't be messing about there - go and see your medican practitioner, your chiro, whomevr you need to get a diagnosis and some recovery going.
This could be any number of things, including something like a trapped nerve in your back, a weakness in supporting muscles, tendons whatever - I wouldn't be messing about.
I wouldn't expect incline to be easier or make you stronger - it uses different muscles, and for whatever reason, is putting less pressure on your injury.
If you were fit, and didn't have the injury, I'd be doing both exercises so that you get a fuller chest (both upper and lower)

Have you been to get that sorted yet?

 

[banker23]

Wow, I wouldn't be messing about there - go and see your medican practitioner, your chiro, whomevr you need to get a diagnosis and some recovery going.
This could be any number of things, including something like a trapped nerve in your back, a weakness in supporting muscles, tendons whatever - I wouldn't be messing about.
I wouldn't expect incline to be easier or make you stronger - it uses different muscles, and for whatever reason, is putting less pressure on your injury.
If you were fit, and didn't have the injury, I'd be doing both exercises so that you get a fuller chest (both upper and lower)

Have you been to get that sorted yet?

alternating seems to be working. thanks.

 

[dgp]

I always alternate