I’ve noticed that on the powerlifting II template I struggle with shoulder problems on bench. I think the touch and go & overload bench is just too much for me. My bench seems to benefit from lighter variations for the most part. For me, it almost seems like touch and go is like a second overload bench due to how heavy and intense it feels. Would there be any good recommendations to swap out touch and go or to alter the load/rep range? I was considering some form of a feet up bench (had amazing results with them during my hypertrophy phase)
in general touch and go outside of an 8+ rep range just seems to be a general mess for me as it gets heavier
Answers to this type of question (individualized programming) can get really complex. However, the easy answer is that you have 100% permission to swap variations of exercises to the ones you prefer.
I think feet-up benches are great, but keep in mind that a feet-up bench is harder than a comp bench, so is intended to be a lighter, supplementary, variation. In general, people can often go heavier with a touch-and-go bench over a comp bench, so it is an overload variation.
Lastly, I have no basis for this advice, but if you are getting shoulder pain from bench press, you might want to review your form. Your shoulders shouldn’t move during the movement. Barbell Medicine has a good bench video: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rja&uact=8&ved=2ahUKEwjzmbOspZr8AhW6LUQIHdaCDFcQwqsBegQIERAF&url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D1FWDde2IEPg&usg=AOvVaw1lg_m_6SPXCh1fcqppy_j0
Thanks
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My problem is that it has never been an overload for me. My touch and go is weaker unless it’s a higher rep set. Idk why but it just feels horrible always. I’ve never had success with this variation