How to keep the chest tendon injury free while training heavy bench press?
4 min read
Asked by: Danielle Dean
“Avoid heaving the bar off your chest during the bench press,” says Petrizzo. “Even if you’re doing a touch-and-go bench press, don’t bounce the bar too much.” Petrizzo’s other injury prevention form tips are to maintain tightness through your upper back, and arch hard through your lower back throughout the movement.
How do I prevent chest tear when bench pressing?
“Avoid heaving the bar off your chest during the bench press,” says Petrizzo. “Even if you’re doing a touch-and-go bench press, don’t bounce the bar too much.” Petrizzo’s other injury prevention form tips are to maintain tightness through your upper back, and arch hard through your lower back throughout the movement.
What causes pec tears on bench press?
Usually, a tear occurs when the pectoralis muscle is contracted while the muscle is lengthened. Examples include weightlifters during a heavy bench press as the barbell is lowered.
What are possible injuries from bench press?
The dropping or crushing of weights on the chest can crack ribs and has even caused suffocation. Activities such as the benchpress cause small tears in MSK tissue that must be repaired and remodeled to build strength. Overuse injuries occur when the body has inadequate time to repair this damage.
How common are bench press injuries?
Steven Choate, MD, treated nine active duty soldiers and airmen for pectoralis tears during just four months at a hospital in a forward deployed location. The injury is relatively rare among civilians. In fact, a shoulder-and-elbow surgeon may see an average of less than one pectoralis tear a year.
How do you strengthen your chest tendons?
And up down. Okay so you can see you can transition from there. Then into a full one-arm push-up when you're ready guys it's all about progression.
Why do I keep straining my pec?
What causes pec strains? A pec strain typically occurs when pushing a heavy object away from your chest. This is very common in people who go to the gym whilst doing a bench press. During a bench press, the pec major muscle is required to generate a lot of force to lower and raise the bar off the chest.
What does a pec tear feel like?
When the pectoralis muscle ruptures, you will have sudden severe pain and a tearing sensation in the chest. You may also have pain in the upper arm, weakness, bruising, and a dimpling, or pocket formation above the arm pit. Initial treatment includes application of ice and immobilization of the shoulder, arm and chest.
How long does a pec strain take to heal?
It is extremely important that the injury is graded properly. A full rupture may need surgery and has an approximate 6 month rehab period whereas a minor tear can often have you return to play or your activity within a matter of weeks.
Can a minor pec tear heal on its own?
In most cases, a torn pectoral will not heal on its own. Our team will need to perform surgery to reattach the muscle so that you can begin your road to recovery. The operation will involve sewing the muscle back into place on your upper arm.
How do you prevent injuries when lifting weights?
Safety tips for resistance training
- Proper technique is essential. …
- Start slowly. …
- Only use safe and well-maintained equipment. …
- Don’t hold your breath. …
- Control the weights at all times. …
- Maintain a strong form while lifting, as this will prevent injury through incorrect technique. …
- Use the full range of motion.
What lift causes the most injuries?
Bench presses, rows, and dead lifts are among the most common weight lifting exercises leading to back sprains and strains. Sprains — tears or stretches in the ligaments — are acute injuries directly caused by trauma.
Can bench press break your ribs?
Rib fractures are commonly associated with blunt trauma, but there are instances where this is not the case. In this case a patient fractured the second rib during a “bench press” weight lifting maneuver.
Why does my chest crack when I lift weights?
Muscle spasms
Almost any muscle in the body can spasm. If spasms occur in the muscles surrounding the chest, back, and shoulders, they may cause the joints and other tissues in the area to shift. This can lead to the sternum popping or crackling.
Do you squeeze chest during bench press?
And they're feeling it all in their shoulders. And in a tricep. And what they need to do is they need to take their shoulders. Retract. Them all the way and squeeze depress the scapula.
