repkin
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Posted by u/momof2_lifting··Form Check

Anyone else struggling with bench plateaus and shoulder mobility?

TL;DR: Struggling with bench press plateau and shoulder mobility. Looking for advice on improving both.

I've been lifting for about 3 years now and recently hit this frustrating plateau with my bench press. I've been trying to progress using the 5/3/1 program, but my numbers just won't budge. I can't tell if it's a strength issue or if my shoulder mobility is holding me back.

I've been focusing on form and making sure my shoulder blades are tucked, but I feel like my shoulders are just so tight, especially in the front. I've been incorporating some mobility work, like band pull-aparts and shoulder dislocates, but I still feel like I'm missing that connection when I'm pressing. Has anyone else experienced this? What exercises helped you improve your shoulder mobility and break through your bench plateaus?

I'd love to hear what worked for you. Maybe I'm just overthinking it, but I want to make sure I'm doing everything I can to progress without hurting myself. Balancing lifting with being a busy mom makes it hard to find time to experiment, so any advice or personal experiences would really help!

22 comments

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u/recipequeen44·

Mobility work is super important! I found that incorporating some yoga into my routine helped a lot. It's amazing how stretching can impact your lifts! Plus, if you're short on time, you could check out some quick yoga flows online that focus on shoulders. Just 10-15 minutes can make a big difference.

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u/notaninfluencer99·

I can relate! I hit a plateau recently too and it drove me crazy. What helped me was switching to incline bench for a bit. It really targeted different muscles and gave my shoulders a break.

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u/caffeine_cutter·

Just a thought, but maybe it's not just your shoulders. Have you checked ur elbow positioning? Sometimes it's about the small details that can cause big issues. Like, if your elbows are flaring too much, it could be impacting your lift.

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u/momof2_lifting·

I completely understand your frustration. I've hit plateaus before, and they can really mess with your head. I found that focusing on my shoulder mobility made a huge difference for me. I spent a lot of time doing specific stretches, like doorway stretches and wall slides, which really opened up my shoulders.

Also, consider incorporating some unilateral work into your routine, like single-arm dumbbell presses or floor presses. This can help you focus on that mind-muscle connection and work on imbalances that might be holding you back. Just remember, it's a process, and you might need to adjust your expectations while you work on mobility. Good luck!

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u/squat_to_pizza·

100% agree, man. Sometimes it's just about switching things up! Throw in some extra tricep work, and that might help your bench too. Lifting heavy is a marathon, not a sprint!

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u/recipequeen44·

Also, have you considered working with a trainer? They can provide insights that might not be apparent from just working out alone. Sometimes a second pair of eyes can catch something we miss!

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u/recipequeen44·

Definitely focus on that mobility! Band pull-aparts are great, but you could also try some wall slides or even yoga stretches specifically for shoulders. Incorporating those consistently can make a huge difference. Also, don't forget about your core; a strong core is key for stability during any lift.

By the way, I totally get the busy mom thing! Meal prepping has saved my life when trying to balance everything. If you're looking for some healthy recipes, let me know. I'd love to share a few that are quick and easy to whip up!

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u/strongcoffee17·

You might also want to consider a deload week if you haven't already. Sometimes just backing off a bit can help your body recover and come back stronger. Make sure you're tracking your progress too! I find it helps to keep a log of my lifts.

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u/meat_and_lifts·

Honestly, maybe you just need to eat more. If you're not fueling properly, your lifts can stall. Upping my protein intake and eating more whole foods helped me push through plateaus. Don't skip the meat, it's important for recovery!

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u/runningfromcardio·

Lifting is hard enough without plateaus! But don't stress too much. Maybe try mixing in some cardio to help with recovery? I know it sounds weird, but sometimes it helps clear the mind and body.

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u/squat_to_pizza·

this

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u/squat_to_pizza·

facts

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u/momof2_lifting·

That's a great point about elbow positioning! I've noticed that my grip width also plays a role in my stability. Trying out a slightly narrower grip could make a difference too. Just experimenting with those little tweaks can lead to big gains.

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u/veganpowerhouse·

I hear u on the shoulder tightness! As a vegan lifter, I've found that some plant-based foods can really help with recovery and mobility. Foods rich in omega-3s, like chia seeds and flaxseeds, are great for inflammation. Plus, don't forget about hydration and electrolytes, being well-hydrated can really impact ur performance too! Maybe try adding some of those into your diet alongside your mobility work.

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u/just_a_lifter·

Maybe you're just overthinking it a bit. Sometimes I find that focusing too much on form can mess with my confidence. Just lift and trust your training! But definitely keep working on that shoulder mobility. A good foam rolling session before your lifts could help too.

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u/momof2_lifting·

I can totally relate to the frustration of hitting a bench plateau. I've been there, and it really can feel like you're putting in the work but not seeing results. One thing that helped me was really focusing on my shoulder mobility outside of just the gym. I started doing some foam rolling on my pecs and lats, which made a big difference. A lot of times, tightness in those areas can really limit your range of motion, especially when pressing. Also, consider trying a few different pressing variations, like incline or floor presses, just to mix things up and target those muscles differently.

As a busy mom, I know how hard it is to squeeze in extra time for workouts. I find that doing mobility work during my kids' playtime or even while watching TV helps keep things manageable. It's all about finding those little pockets of time and making the most of them. You got this, and it's great to hear you're not giving up on improving your form!

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u/just_a_lifter·

You might want to check out some scapular retraction exercises if you haven't already. They helped me a lot with shoulder stability, which directly impacts my bench press. I did some banded external rotations too, and they really opened up my shoulders. If you're feeling tightness, it might be worth considering a deload week as well. Sometimes stepping back for a bit can actually help push through plateaus.

And honestly, I know it can feel overwhelming when you're balancing lifting and being a mom. Just remember, the journey is different for everyone. You're doing great by just showing up and putting in the effort

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u/6footdadbod·

You got this! I've been there with the bench press. When I plateaued, I changed my rep scheme to something more varied. Instead of sticking strictly to 5/3/1, I tried some 3x8 or even some AMRAP sets to shake things up. This helped me break through that mental block. Also, have you tried pause reps? They can improve your power out of the bottom of the lift, which might be part of the issue.

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u/6footdadbod·

I'd second the idea of working with a coach! Even just a couple of sessions can make a world of difference. I learned so much about proper form and programming from mine. And it takes some of that mental load off your shoulders.

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u/strongmommy22·

It's tough balancing fitness with being a busy mom! You're doing great just by showing up. I've been using a lot of bands for shoulder mobility, like resistance band external rotations. They really help with shoulder stability, and you can do them anywhere. Also, have you thought about incorporating some overhead pressing in your routine? It can help strengthen those stabilizers.

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u/running_sucks_bro·

I hate running too, but lifting is where it's at! If you're feeling tight, maybe try some crossfit-style mobility drills. They really helped me loosen up. But don't get too caught up in the fancy stuff. Just lift heavy and see what happens.

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u/bro_split_bro_420·

Skill issue, bro. Just kidding! But really, sometimes u just need to switch it up a bit. Try working on your explosive strength with some speed bench presses. Might be fun to throw in some chains or bands too!

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