I keep tearing my pec... can it be avoided?

At least once every 3 months I tear my right pec while benching. I'd usually do a warm set of 225 lbs for 10 reps and then bump it up to 275 for 5 reps and each set go heavier for 5 reps for a total of 5 sets. It would usually get torn on my 3rd or 4th set. Since the last time, I've been warming up with a set of 135 for 20 or so reps, then another warm up set of 225 for 10 reps, then up to 275 for 5 and so on. Today, I tore it up pretty good (the worst so far). It was the first time I've done chest in 9 days (I was sick).
set 1- 135/20 reps
set 2- 225/10 reps
set 3-295/6 reps
set 4-315/5 reps
set 5-315 TORE on 2nd rep
I had NO spot and did not struggle on any of these sets so I can more than handle this weight. It hurts to even open a door right now. Does anyone have suggestions? Stretching maybe? Anything?

Take orange triad, animal flex, 5 grams vit C, lots of water and sleep and rest.

MRI and physical therapy if its bad (sounds needed as you keep doing it)

do you allow it to heal completely?

shibs said:

do you allow it to heal completely?

Click to expand...

Yes definitely. Like I said this happens every few months so I think if it was not healed completely I would feel it when I benched or any excersise for chest

I would take a long break from bench. Do military press if you can, and try some should rehabilitation routines:

Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength How to Shoulder Rehab

it may feel alright but that doesn't mean it's fully healed. i'd go to a doctor

Tblock1 said:

I would take a long break from bench. Do military press if you can, and try some should rehabilitation routines:

Diesel Crew – Muscle Building, Athletic Development, Strength Training, Grip Strength How to Shoulder Rehab

Click to expand...

Military press? That's for shoulders. Why would I do that instead of benching?

lessen the weight you are doing. also I am suspicious about your form and technique. you are probably putting too much strain on your pecs. the bench press is also using your triceps also. its not all pecs. or how bout laying off the bench press totally.. just use the machines to work your chest for a while.

How do you know you keep tearing it? Is it rolling up like a window shade or do you have a deficit (hole) at one of its attachment points? Is there bruising? Have you had and MRI or surgery?

Does the area look like this?



If not, I think there may be another injury going on like a really bad strain, etc. Several of my friends have torn their pecs, and they all required surgery and a couple of months of rehab - even the partial tears.

B-

I think you might do well to see a sports med specialist, and it could be, that a minor surgery would stop that from happening. I have a friend who used to get bicep tendon tears a lot, and he had a wire put in to strengthen the tendon, and attach it better to the bone. Sounds painful, but he says it's the best thing he ever did.

Charles