Question for those who’ve torn their pec or experienced other significant gym injuries

[shime258]

I’m approaching the 10 week mark post surgery for a completely torn pec suffered while decline bench pressing. PT has been going great and I’ve regained most of my range of motion and daily activities are easy enough. I know I’m still a ways out before I can return to the gym but for the ones who have returned from an injury such as this, how did you feel initially returning to the gym and training the repaired area and how long did it take you to feel comfortable enough to push yourself again? As I sit here now I have a desire to get back to the gym asap but I still clearly remember the incident and the sounds and sensations experienced during. I feel like it will be very difficult to get back under the bar again, although that is where I’m most at peace.

 

[qbkilla]

I tore the muscle belly in pec so no surgery but I never dared bench heavy again...345 tore it have never been close to that and rarely bench. Db for high reps, hammer, dips, imo chest is an easy part to build no need to risk it.

Tore a quad tendon and was very careful working my way back. Would rather risk progression that is slower than re tearing...better safe than sorry

 

[TripppleP]

Take your time getting back into things. I agree with above to avoid heavy bench and go dumbbells with moderate weight from here on out. Kevin Levrone tore his early in his career.

 

[Dontstoppull]

Tore mine benching 405 when I was 20. It was the pec major belly so I didn’t have it fixed as I had no insurance. It took a very long time to come back. I ended up changing how I benched and went over 500 raw a few times in meets powerlifting years later.

I eased back into it. Incline pushups, then regular, into decline pushups. Then I just started over with the bar and built up from there. Took me two years to bench 405 again. It still looks ugly but I had no issues since then, only tweaks on the other side.

 

[ripriot]

View attachment 224603
Tore mine benching 405 when I was 20. It was the pec major belly so I didn’t have it fixed as I had no insurance. It took a very long time to come back. I ended up changing how I benched and went over 500 raw a few times in meets powerlifting years later.

I eased back into it. Incline pushups, then regular, into decline pushups. Then I just started over with the bar and built up from there. Took me two years to bench 405 again. It still looks ugly but I had no issues since then, only tweaks on the other side.

Damn!

 

[buck]

I have torn 2 rotators off the bone and ruptured a biceps, had then reattached and was back in the gym doing what i could in a week. Was back to full power in less then 9 months. I personally think that was best for my recovery physically and mentally. Did the same for all my surgeries with good results. After my shoulder replacement i started rehab by incline pressing a can of soup per Dr instructions, and not one of those big 28 oz cans but a 15 oz and couldn't get 10 reps. Did that at home as my ego wouldn't allow me to do that at the gym. Things got better from there. No one seemed to notice light weights i was using at the gym they just thought i was doing some new specialized program.

 

[headtrainer]

You should wait approximately 6 months before using moderately heavy weights. I would stay away from all forms of barbell bench presses from here on out in case the pec tendon tears again. That could cause a fatal injury. Around 3-4 months post-op is when a lot of people retear a tendon because they start feeling good and start pushing themselves too much. That’s my opinion.

 

[Plusmetic]

I’m approaching the 10 week mark post surgery for a completely torn pec suffered while decline bench pressing. PT has been going great and I’ve regained most of my range of motion and daily activities are easy enough. I know I’m still a ways out before I can return to the gym but for the ones who have returned from an injury such as this, how did you feel initially returning to the gym and training the repaired area and how long did it take you to feel comfortable enough to push yourself again? As I sit here now I have a desire to get back to the gym asap but I still clearly remember the incident and the sounds and sensations experienced during. I feel like it will be very difficult to get back under the bar again, although that is where I’m most at peace.

I’ve worked with several athletes recovering from full pec tears. First of all — respect for staying consistent through PT, that alone sets you apart.

When it comes to returning, the physical part usually recovers faster than the mental barrier. You can get back under the bar — but the key is patience and gradual confidence building. Start with activation work, tempo control, and light loading. Focus on symmetry and support from surrounding muscle groups.

Most importantly: Don’t measure strength. Measure trust in your body.

It took some of my clients 3–6 months to push heavy again — but those who respected the timeline came back stronger, both mentally and physically.

 

[LK3]

tore mine on a friday, took the weekend off like normal and was in the gym monday.
holding my peck on while riding the stationary bike.
no surgery.
never stopped the gym, just changed what i was doing.
2 years later im fine, but the side i tore is a bit deformed.

 

[AllOkJumpmaster]

You should wait approximately 6 months before using moderately heavy weights. I would stay away from all forms of barbell bench presses from here on out in case the pec tendon tears again. That could cause a fatal injury. Around 3-4 months post-op is when a lot of people retear a tendon because they start feeling good and start pushing themselves too much. That’s my opinion.

This

 

[M@NU]

This

completely different opinion here.
Most people retear their tendon after surgery around week 6 to 8.
Brace usually comes of by then and tendon is still weak.
There is absolutely no reason to wait 6 months before using heavier weights.
Tendon is healed to about 95% around week 14-16.

for me (triceps tendon rupture) and surgery:
first 6 weeks brace. Light physio moving the arm. from week 5 on against light resistance (hand of physiotherapeut)
week 6-9: resistance increased. Wall pushups. every movement very controlled, no speedy stuff. restarted upper body pull movements and side laterals
week 10 onwards: restarted upper body push movements.
Around week 18 i was back to old weights

 

[Performance Based]

Multiple tears primarily of my posterior chain, two surgeries.

Surgery, good physio that is doing active release, dry needling, and also has a Chattanooga RPW 2.0

The Radial Pulse Wave equipment has been paramount in a decent recovery for me

When you get back people start going back to their usual lifting routines while lighter, I will say frankly that’s idiotic. Neurological stimulation only the first month, get the muscle used to contracting and relearning patterns of movement with its current state.

Tons of banded work. Fresh blood flow will speed up recovery substantially. You should have a banded routine for it daily

 

[Mufasa123]

I'm in process of coming back from a pec tear/rupture to muscle belly this summer (had just rehabbed from vmo quad issue too so last year kind of sucked). Anyway I'll be wearing one of those slingshots (heavy maddog one) from Mark Bell. They never really helped me press all that much more weight but it's like a small convenient bench shirt that will increase stability at the bottom position.

I'll also say I did a quality job at rehab and took it slow. Do not rush this. Mentally, it's a shit imprinted memory so have to work over that too. Practice, time, and deliberately creating new mental patterning and keys around lift. I will say, I have a home gym and bench with safeties in a full cage. Will be down there in a few actually.

Not sure how old you are but as you get older you are always working your way back, around something or recovering. Nature of the beast. Might as well embrace it, do it right, work on your head game.

 

[Biggerp73]

Tore my bicep in September of 2023. Still don’t feel like I can go full send. Sometimes are better than others. Trying to flex it to peak contraction results in painful cramps. But I can do my back exercises, which involve biceps, to about 95% intensity without problems.

 

[BLKGUY2006]

I have torn 2 rotators off the bone and ruptured a biceps, had then reattached and was back in the gym doing what i could in a week. Was back to full power in less then 9 months. I personally think that was best for my recovery physically and mentally. Did the same for all my surgeries with good results. After my shoulder replacement i started rehab by incline pressing a can of soup per Dr instructions, and not one of those big 28 oz cans but a 15 oz and couldn't get 10 reps. Did that at home as my ego wouldn't allow me to do that at the gym. Things got better from there. No one seemed to notice light weights i was using at the gym they just thought i was doing some new specialized program.

Having shoulder replacement in June. How is your recovery going??? When did you have this surgery??? Your age?? Gosh I have a million questions but I will await your response.
Thanks

 

[buck]

Having shoulder replacement in June. How is your recovery going??? When did you have this surgery??? Your age?? Gosh I have a million questions but I will await your response.
Thanks

What type of replacement are you having done. There are a few different ones being done. Just depends on what the surgeon has been trained to do. I had the ream and run done so i could keep lifting.
I am 65. Had it done just over 12 years ago. I was back in the gym training 3 appendages etc the best i could after a week. To keep atrophy at bay and to help the mental side. They started me on stretches hours after the surgery. I find rehab and good nutrition makes a big difference.

 

[Reload]

Very similar to Buck in this thread having gone through rotator cuff surgeries on both shoulders at separate times in the same year (2018).
In my case post surgery they had me in a shoulder immobility sling for the first 2-3 weeks. Doc said there was nothing wrong returning to the gym with my arm in the sling so long as I adhered to the mobility restrictions. I still trained legs and the opposite arm/shoulder etc. It was good for my mental health to continue to train during my recovery and to socialize with my tribe.

 

[st114]

I tore mine during a static line jump in the Army. The entire pec was detached and hanging and surgically put back in place, so probably different than tearing the muscle belly.

The entire time I trained legs and trained my left side. I trained the day after my surgery lol. Within 4 months or so I was back to training normally, and about 9 months later I was back to where I was pre-tear

But it has never been the same. If I push pressing movements I’ll strain it within 3-4 weeks, so I only go heavy every once in a while and sometimes I can’t train chest at all. I started focusing all my pressing Overhead and at a High Incline. Instead of a chest day I’d have two shoulder days.

I was still able to bench 545 a few years after the tear. But like I said, I mostly focus on incline and overhead.
I never go to failure on any chest movement now. At least 2-3 reps in reserve
And even to this day, I still have a little fear before any chest exercise and have to huff some ammonia heavily to drown out the thoughts. I’ve restrained it probably 50 times since the tear 6 years ago

 

[BLKGUY2006]

What type of replacement are you having done. There are a few different ones being done. Just depends on what the surgeon has been trained to do. I had the ream and run done so i could keep lifting.
I am 65. Had it done just over 12 years ago. I was back in the gym training 3 appendages etc the best i could after a week. To keep atrophy at bay and to help the mental side. They started me on stretches hours after the surgery. I find rehab and good nutrition makes a big difference.

Anatomically correct short stem total shoulder with Glenoid inlay. I’m only 47 no soft tissue damage. Last X ray late 2023. Kinda speaks for itself.

 

[buck]

Anatomically correct short stem total shoulder with Glenoid inlay. I’m only 47 no soft tissue damage. Last X ray late 2023. Kinda speaks for itself.

What is the inlay made of? Will you have restrictions after the recovery period?
I choose to not get an inlay as the plastic material they were using at that time would for the inlay would limit me to a max of 25 pounds once in awhile not on a routine basis. So lifting weights would have been done for me. That is why i went with the Ream and Run approach as i had no restrictions after recover. From my reading the reverse replacement does not require any restrictions either.