get over the fear

[jrmuscle]

i need answers cause i no longer go to a doc or therapist so i turn to you guys for experience and knowledge here goes.......... ok if you do know ok if you dont i tore my pec blah blah had surgery 2 years ago blah blah i was scared to try and bench blah blah well im not scared i benched and although i didnt get the weight over 135lbs on bench i felt the blood moving better than with the things i was doing.


so what the fuck is this guy asking lol......... should i stay at 135 til i can do it say 12 reps easy cause i have no pain just feels wierd and rubs cause the tendons need to be tore down and rebuilt in the right direction but i was thinking about upping the weight 10 lbs next week and working with that weight til i can do it with no problem 12 reps. so will this build muscle strengthening my old injury or will it not matter that i stay at the same weight as long as i move with slow correct form??

any advice is much appreciated again i have no med covoerage no pt therapist so im asking you guys andgals ty very much

 

[tkav1980]

i would say make those 2.5 lb plates your friends. slow and steady. ive seen plenty of people with injuries that should prevent them from doing things do those things the supposedly couldnt. however i have seen some of those guys re injure themselvs because they were impatient.

 

[notsobig32]

i need answers cause i no longer go to a doc or therapist so i turn to you guys for experience and knowledge here goes.......... ok if you do know ok if you dont i tore my pec blah blah had surgery 2 years ago blah blah i was scared to try and bench blah blah well im not scared i benched and although i didnt get the weight over 135lbs on bench i felt the blood moving better than with the things i was doing.


so what the fuck is this guy asking lol......... should i stay at 135 til i can do it say 12 reps easy cause i have no pain just feels wierd and rubs cause the tendons need to be tore down and rebuilt in the right direction but i was thinking about upping the weight 10 lbs next week and working with that weight til i can do it with no problem 12 reps. so will this build muscle strengthening my old injury or will it not matter that i stay at the same weight as long as i move with slow correct form??

any advice is much appreciated again i have no med covoerage no pt therapist so im asking you guys andgals ty very much

Hey bro,

I tore my pec too and honestly, i don't ever bench these days. I figure i tore it on that movement and while the strength is back i have found other movements that work it just as well. My chest is shaped a bit differently these days but it is just about as big as it was before. I definitely reccommend staying away from bench and finding exercises that are'comfortable' for you and that you don't feel pulling on the tendon.

For me, the big movements are:
Incline Smith machine Presses
Flat and Incline DB Presses
Machine Fly's
Incline Fly(DB)

It is gonna be a bit different for each person but tkav hit the nail right on the head. Take it slow and steady and make small increases in weight.

 

[Pekkerwood]

Hey bro,

I tore my pec too and honestly, i don't ever bench these days. I figure i tore it on that movement and while the strength is back i have found other movements that work it just as well. My chest is shaped a bit differently these days but it is just about as big as it was before. I definitely reccommend staying away from bench and finding exercises that are'comfortable' for you and that you don't feel pulling on the tendon.

For me, the big movements are:
Incline Smith machine Presses
Flat and Incline DB Presses
Machine Fly's
Incline Fly(DB)

It is gonna be a bit different for each person but tkav hit the nail right on the head. Take it slow and steady and make small increases in weight.

What he said.

 

[jrmuscle]

well

well i was cleared to bench by the pt therapist during pt but i wouldnt do it cause i was scared but its not bench that bothers my pec its things like barbell rows and pullups they feel wierd in the armpit area but ill keep the becnh light for a good while wont move up weight til it feels like its ready until then slow and steady i prob will change my lifting style alot but what the heck i love bbing too much to not to it

 

[parrajm]

injury free is the way to be; you can't train if you're side lined. I asked my buddy what he did after he tore is pec and he said the thing that helped him out the most was light-moderate weight negatives and cable flies until he felt strong enough to graduate up other things. what that is will depend on you and your injury. Best thing i can tell you is trust your body. the difference between good pain and bad pain is pretty obvious. best of luck to you

 

[hellraiser27]

I don't do straight bar benches anymore do to shoulder injuries. There are many other ways o build your chest.

 

[jrmuscle]

i am pretty experienced but...

i know some shit but can you guys reccomend something to build the muscle around the tendon and ligaments in my pec like i know glucosamine msm and chron are good but i mean like excercises and also i want to buy that dvd eca gone wild will that help the old injury ive read lots on positive feedback on it helping with tendon repair and lubrication whatever you guys can offer will be suffice im going to ease my way back into things either way thank you guys again i do really like feedback makes me feel like theres hope for things like this

 

[notsobig32]

hey,

i want to get this straight, did you have a complete pec tendon rupture(look at the pics of deepsea in the members photo's section)? If you did, you might be cleared to bench but i would not reccommend doing the exercise you tore it on, it is never going to be as strong as it was. And if this is the tear you had, you will NEVER be able to repair it to 100% of what it was with regards to aesthetics and all. It can get bigger but i wouldn't bank on being a world record holding bench presser.

my personal reccommendation is to stay away from exercises that put you in a bio-mechanically weak position and work on building the muscle rather than moving weight. I am almost as strong as i used to be in the movements i do now, but i keep the reps in a little bit higher range and if i don't 'feel' a movement on that day i walk away.

Just be careful whatever you do and keep up the good work.

 

[Dad]

IF, IF you decide to play with benches again:
As Tkav said, very slow increments up - there are fractional plates out there that allow yuo to add as little as 1/4 lb. to each side, and...

Bench like a powerlifter!
That is: elbows in, bar comes down to the chest below the pecs!

Guys I've seen hurt themselves benching do it from too much weight too fast, elbows out to the sides, and benching high on the chest. Back when, it was popular to bench to the neck, or even worse to bench to the neck on the decline bench (one of Nautilus/Darden's less than stellar ideas).

 

[280]

Flat bench sucks. A very natural moment. The guys here gave you great advice. I have not did flat bench in years.

Good Luck

 

[GrowingPains]

IF, IF you decide to play with benches again:
As Tkav said, very slow increments up - there are fractional plates out there that allow yuo to add as little as 1/4 lb. to each side, and...

Bench like a powerlifter!
That is: elbows in, bar comes down to the chest below the pecs!

Guys I've seen hurt themselves benching do it from too much weight too fast, elbows out to the sides, and benching high on the chest. Back when, it was popular to bench to the neck, or even worse to bench to the neck on the decline bench (one of Nautilus/Darden's less than stellar ideas).

elbows in is the best way if someone is going to do the flat bench. soo much easier on the shoulder joint. whenever i stick my elbows out it feels like my shoulders are going to dislocate. powerlifter style works great.

 

[crazycrab]

elbows in is the best way if someone is going to do the flat bench. soo much easier on the shoulder joint. whenever i stick my elbows out it feels like my shoulders are going to dislocate. powerlifter style works great.

I never read that. I think I am going to try on chest day.

 

[jrmuscle]

well ill take this all in and

i wont bench i think pec dec mahines will be good and incline db press and yes i had a complete pec repair supposedly but i still have a wierd indent where it tore. and bbing is my game not powerlifting so much nemore well ill still do deads and squats but i can live without the bench press lots of bbers dont use them now to save on wear of the joints.

i have to add this board has alot of talent amongst it and well given knowledge ty guys so damn much i would be lost in my injury without your help all of you seriously so mow im going to diet like never b4 too the fing tee lift where im comfortable and i wont bench again i dont need to get hurt ty again.

 

[wakejump4me]

I recommend to stay away from Flat Bench, unless you use DB's, completely!

wake

 

[jrmuscle]

can i use db;s

i will use dbs if you uys think it wont cause much damage or if its safe other wise i wont lol im getting that fear back i guess it will keep me safe in the long run

 

[RexHead]

Make sure your warming up. Start light and just keep adding small amounts of weight until you can get up to your workout weight. I found 4-5 warmup sets works for me but you may need less/more.

 

[jrmuscle]

yeah i stretch and warmup

is stretching the pec a good idea if injured.

and yeah i warmup about 4 sets like monday for inc db press i started at 35,40,45, 50, then working set was 55 and it felt good enough for the time being as a workload so i think people look at me funny when i warmup so much lmao.

so is taking glucosamine and msm going to help me repair tendons at all or just cartliage in the bone areas

 

[notsobig32]

is stretching the pec a good idea if injured.

and yeah i warmup about 4 sets like monday for inc db press i started at 35,40,45, 50, then working set was 55 and it felt good enough for the time being as a workload so i think people look at me funny when i warmup so much lmao.

so is taking glucosamine and msm going to help me repair tendons at all or just cartliage in the bone areas

hey jrmuscle,

if you look at documentation on the surgery and recovery for the type of tear you had, they are basically sewing a tendon to a muscle thats kinda like sewing two pieces of wax paper together=-) My surgeon explained that the scar tissue is what will hold everything together in the short term. I have been increasing weight and intensity slowly but i have accepted that i will not be able to go as completely balls to the wall on chest as i would like because i need to be constantly trying to 'feel' any tension on the tendon or anything.

As far as stretching, i do DC'ish type training and i do the extreme stretching, but just like with any other chest movement, i am very conscious of anything that puts pressure on the tendon. If i don't feel it on a given day, i walk away. Not going as all out heavy as i used to makes it a bit harder to get what i feel is a GREAT chest workout, so at the end of my heavy RP set, i will go and do the 7sets of 12 reps with a moderate weight on an isolation movement just to make sure i got the best chest pump possible.

So just take it slow and learn to listen to your body. It will tell you when you should walk away from whatever chest workout you are doing, just don't try to 'power' through. This is only my opinion though and you will most likely always have that indent(to the side of the pec right next to the front head of the deltoid), and yes it sucks

 

[jrmuscle]

ty

damn i never looked at it like that sewing two pieces of wax paper man so if i build new muscles on top of the old injury will it help at all in the long run??