What are your bench/press numbers now?
My reading tells me that disproportionate strength is the root cause of most musculo-skeletal injuries. I’ve had my share of injuries and want to avoid them in the future.
I want to know if there is a weight ratio for a given pair of exercises within which the risk of musculo-skeletal injury is unlikely. A hypothetical example: the safe ratio between bench press weight and shoulder press weight is 1.25 - 2.5x; and outside that range injury becomes increasingly likely and programmatic adjustment is indicated.
Question: What would a safe ratio be for Bench/Shoulder press? What other exercise parings would be relevant and what would their ratios be?
Background: I’m recovering from a moderate shoulder tear which occurred while bench pressing, and want to take measures to avoid such injuries in the future. I’m 61, not training for a masters’ event in any sport, aiming towards maximizing strength, mobility, and appearance.
What are your bench/press numbers now?
My pre-injury 5RMs were bench 185, press 115, so 1.6 to 1. Pretty sure that would fall within a safe ratio. I'm looking for guidance on these ratios to make sure I keep in bounds and avoid setting myself up for injuries - shoulder, back, wherever. If there was a safe envelope of ratios I could tell, for example, that my Deadlift was outrunning my squat to a point where injury was becoming likely, and adjust my program accordingly. Conversely, if I started feeling low back pain, I could refer to the ratio of relevant weights I'm lifting, and adjust to avoid exacerbating matters. I think there's a useful concept here, do you?
Useful, but terribly difficult to quantify beyond what I've already done in the books.