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Pec Tears and Bench Press (WARNING)

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Rating: 4.0; Vote: 1

the barbell bench press. Notice, I did not say the dumbbell bench press. Why is that? There are stresses that are unique to the barbell bench press that are not nearly as high in the dumbbell bench press that hold the key to determining the true vulnerability of the former and whether you need to worry about tearing your pec when doing it. If you examine the bench press you can see that there are three components of it that place the chest muscle in a more stretched and potentially injurious state. They are the the abduction, internal rotation and extension of the shoulder joint. Whether you use dumbbells for bench press or a barbell, there is only one of those that can be altered depending on preference or mobility of the person performing the exercise. That is abduction. There is no variance to the amount of shoulder rotation that you can apply to the shoulder. Theoretically, if you placed the shoulder in more internal rotation you would take some of the stretch off of the chest at the bottom of the exercise and perhaps decrease the risk of a torn pec, but this isn-t allowed. Introducing internal rotation at the shoulder under a bench load is a recipe for AC joint disaster. The same happens with increasing the amount of shoulder external rotation on the bench press. This will only place your elbow out in front of the bar and significantly decrease your pushing power when performing the exercise. The extension of the shoulder is not a determining factor in pec tears either. As a matter of fact, the amount of extension that you get at the bottom of a dumbbell bench press is greater than it is on a barbell press because the dumbbells can go deeper. Abduction of the shoulder on the other hand is variable, mainly because it has a lot to do with grip width when performing the barbell bench press. With dumbbells, your hands start and finish very close to each other almost directly over your pecs (or at biacromial width. As the hands drop from this position, they allow the elbows to tuck at around 45 degrees to the body. On a barbell however, the hands are placed outside of acromial width (sometimes up to two times or more. This is evidenced by the fact that the elbows will be hard pressed to be kept at the 45 degree angle to the torso and often times are more likely to be found at 60, 65 or even 70 degrees away from the body. Now, this doesn-t mean that you have to stop bench pressing if you want to avoid a pec tear. Instead, you just have to make sure that your body is able to accommodate the stresses that your chest will incur when doing the bench press. The first is to perform a pause bench press. The next step in the progression to preventing pec tears is to perform a double pause rep bench. Stop once again a couple inches from the chest, lower to the chest and stop again for a brief pause before exploding the bar back to the top. Next, the weighted pushup is an amazing way to increase your ability to perform a bench press without injury to the pecs. If you are looking for complete step by step workout plans where we put the science back in strength to keep you healthy while getting you ripped and strong, be sure to head to athleanx. com via the link below and choose the program selector to find the program best suited to your specific goals
Date: 2022-04-22

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Comments and reviews: 10

adnan4o
Today while I was doing db flat press I felt something in my pack, like something popped a little and a little bit pain. There is nothing visible on the surface and my strength is fine just there is litle pain when I touch almost in the start of my rib cage and down in the ribs to somehow which is weird because my pec in not there lol. I massaged a little bit and it feels good but when I am laying down kinda hurts when I back up. When I should go back to gym? or maybe do bench press with empty bar to keep the blood flow? Sorry for my English, it is my 3rd language.
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Alexander
Hi Jeff. I just tore my pec major yesterday. I am supposed to go for surgery to re-connect the muscle. I did this benching also. I love your videos. The mechanical breakdowns and science behind your tutorials and training for athletes are awesome. I wanted to ask you if you can please possibly do a deeper dive video on pec tears / post-surgery recovery exercises/physio and inform us of some ways to get back to 100% strength safely?
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RedfishCarolina
This pec tear video, along with the guys breaking their knees backwards on the leg press. I'm sticking to lighter weights, high reps, simply because I can still maintain control of the form while I'm burning in agony. I did a LOT of low-rep high weight in high school. Now in my 40s, my livelihood comes from the work I do with my arms and legs, so I'm protective them lol
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D.
I tore my pec tendon completely 3 weeks ago, i was benching my last set and tore it on the first rep, i had benched heavy 3 out of the last 4 days and had been trying a slightly wider grip also hadn-t slept much - make sure you don-t bench heavy too many days in a row and get enough rest between heavy bench days and don-t have your grip any wider than it needs to be.
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Justin
Lol ppl whinnying he s using fake weights.
Wow.
One, his body can be read, so we can see what s happening as he explains.
And secondly, he s a great teacher and he knows his craft!
Who cares if he uses fake weights or not?
In fact, he should use, as it s better for him to explain and not stress himself. Ppl are so ridiculous and petty.
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PJS
Hey Jeff! How come you never finished your series on -bands-? You still need to finish out that series! We need band workouts for Legs and Triceps! Please Jeff! I am also another survivor of Labrum surgery! It's been over 2 years and I still am doing PT and band workouts. I need your help Jeff! Band workouts for Legs and Triceps PLEASE!
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FormatDriveC
I don't know if its possible ( probably it is ) but i've never heard of people tearing chest with reasonable weights ( 60 - 100 kg bar bench press ) mostly is someone like my friend who teared his chest while bench pressing with 170 kg, still i'll pay more atention on it and switch my set into dumbells more often
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mrmacross
I tore my pec doing the bench press. And I wasn't even doing anything out of the ordinary, just the same workout I'd been doing for 12 years, and no PED use. That snapping sound brings back bad memories.
I'm 42 years old now, and the injury happened 8 years ago. I'm pretty content doing pushups now.
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Jenni
Wow, think I'm gonna throw up Oh boy. but my husband had to take time off due to some other issues and I'm worried he's gonna jump back on the bench and have this happen - he's already ruptured the brachial radialis or something like that - they couldn't fix it. Thanks for this video Jeff.
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JHarden13
Fun Fact: pec tears also occur if you have bad posture then go to bench and you arent able to extend that far because your a hunchback when you sit and walk keep your shoulders back, chest out and your chin up obviously not to an excessive range AND STOP SLOUCHING BACK STR8
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