Flat Bench=Pec Tears?

[InTraining]

I have read a lot of stories about this happening to people...and I'm kind of nervous introducing these back into the routine...been focusing exclusively on inclines for awhile....

I will do the flat bench PL style and use a normal grip(not ultra wide or anything, which also causes problems)...also I'm going to try and keep the reps around 10...

Any of you flat benchers worried about pec tears with this exercise?

 

[UA_Iron]

I have read a lot of stories about this happening to people...and I'm kind of nervous introducing these back into the routine...been focusing exclusively on inclines for awhile....

I will do the flat bench PL style and use a normal grip(not ultra wide or anything, which also causes problems)...also I'm going to try and keep the reps around 10...

Any of you flat benchers worried about pec tears with this exercise?

no, hasnt ever crossed my mind. I would think with proper warm up sets and the necessary spotter that it shouldnt be an issue. Then again I have never torn a muscle, maybe if I did it would be a concern for me

 

[anthrax]

I feel more concerned about tears when doing Flat Dumbbell Flys

 

[bignate73]

i find that i feel less strain/stretch on my chest having switched to a PL style bench. the old conventional elbows flared out, seriously, the bar cant even touch my chest. That lets me know that something is gonna give under some weight. switched to PL style and i can actually let go of the bar while i rest it on my chest and pull my arms back another couple inches, so plenty of safety stretch there.

 

[cwick0]

lol

 

[InTraining]

lol

I didn't think this thread was funny...I have seen 2-3 people tear a pec in real life from benching and countless others mess up their rotators..to the point where they can't bench with the empty bar..maybe they were just dumbasses in form but this still concerns me...

I am not alone here....DC really doesn't like the flat bench either.....

I know that you move some very impressive weights so I was hoping maybe you could make a contribution...

 

[bignate73]

I am not alone here....DC really doesn't like the flat bench either.....

honestly, DC doesnt like free weight movements very much. its not conducive to his methods of training. stabilizers are not a concern, just rest/pause for the target muscle group. its not for the reasons you mentioned (pec tears) its for simplicity and isolation sake.

 

[InTraining]

honestly, DC doesnt like free weight movements very much. its not conducive to his methods of training. stabilizers are not a concern, just rest/pause for the target muscle group. its not for the reasons you mentioned (pec tears) its for simplicity and isolation sake.

I agree with you on that....dumbell movements are not used much as they are hard to rest pause...the smith is used a lot for incline\decline benching and military presses...the hack squat gets in the rotation of exercises...the smith is used for the 20 rep r\p set of squats

I was just mentioning that as people often ask DC "can I use flat BB bench as my chest exercise"

Of course that is just his opinion but from what I have seen in the gym and read on the forums 9 out of 10 times people will tear pecs using the flat bench in some way.

 

[Sub-Zero]

I didn't think this thread was funny...I have seen 2-3 people tear a pec in real life from benching and countless others mess up their rotators..to the point where they can't bench with the empty bar..maybe they were just dumbasses in form but this still concerns me...

I am not alone here....DC really doesn't like the flat bench either.....

I know that you move some very impressive weights so I was hoping maybe you could make a contribution...

can i get a description of impropper rotator cuffing form?

i think i just need someone with alot of experience to show me how to bench, but to me it doesn tseem that there is alot of differences you can do other than grips length or sticking your chest out or pushing it back

 

[InTraining]

can i get a description of impropper rotator cuffing form?

i think i just need someone with alot of experience to show me how to bench, but to me it doesn tseem that there is alot of differences you can do other than grips length or sticking your chest out or pushing it back

I have found that most people hurt their rotators with the BB style bench..elbows out...bar touching mid\high sternum area...

I think the PL bench with an arch and elbows in...bar touching lower sternum.... is safer for the rotators...

Do a search on google or on here for PL style bench form and you are on your way....

 

[Tweakle]

BB style bench = why put your shoulders at risk for possibly a tiny bit extra pec stimulation. elbows in benching with an arch & pinched shoulder blades is so much more better for the shoulders

as for pec tears, that aint gonna happen unless you do the high-school drop'n'toss ''bench''

 

[needsize]

as long as you do an adequate warm up, and use proper form, I dont see it being that risky

 

[Sub-Zero]

I have found that most people hurt their rotators with the BB style bench..elbows out...bar touching mid\high sternum area...

I think the PL bench with an arch and elbows in...bar touching lower sternum.... is safer for the rotators...

Do a search on google or on here for PL style bench form and you are on your way....

alright, ill look it up...

i do widegrip, elbows slightly in sticking chest out lower to the nipples...that sound sort of right?

 

[Sub-Zero]

BB style bench = why put your shoulders at risk for possibly a tiny bit extra pec stimulation. elbows in benching with an arch & pinched shoulder blades is so much more better for the shoulders

as for pec tears, that aint gonna happen unless you do the high-school drop'n'toss ''bench''

is pinched shoulder blades where you stick your chest out by squeezing your back together?

 

[InTraining]

alright, ill look it up...

i do widegrip, elbows slightly in sticking chest out lower to the nipples...that sound sort of right?

Well..I guess it matters how wide your grip is...some people prefer a wider grip...

Basically if it feels comfortable and natural to YOU then you have found the best fit...

For me I like pinky on rings lowering to lower sternal area..with an arch...

I don't really think there is a "right" or "wrong" here....based on body proportions we will all bench different ways

 

[cwick0]

I didn't think this thread was funny...I have seen 2-3 people tear a pec in real life from benching and countless others mess up their rotators..to the point where they can't bench with the empty bar..maybe they were just dumbasses in form but this still concerns me...

I am not alone here....DC really doesn't like the flat bench either.....

I know that you move some very impressive weights so I was hoping maybe you could make a contribution...

Most people tear/injury tendons and ligaments for several reasons:
1. lack of warmup
2. to heavy to fast
3. stupidity/not asking questions/not reading/etc.

There are numerous exercises that can cuase tears, you just have to use your head and know/learn the correct form and do what your body can handle.

For instance, the first time i ever tried doing 405 on bench, my shoulders, elbows, and wrists hurt like a sob. My body wasnt ready for that much weight, hence to heavy to fast. I probably got lucky i didnt hurt myself. However, my shoulders are stronger than ever now and i can rep 405 without a liftoff.

 

[Skulls]

I feel more concerned about tears when doing Flat Dumbbell Flys

oh fuck yah, that is so true. I used to them last year when i started but it hurt too much the next few days so i stopped. Then last week i did them once and it was hurting for the next 2 days. never again i'm doing that shit.

 

[Tom Treutlein]

It's been said, but I don't think you have much to worry about. Unless you're a moron who uses improper form, doesn't warmup, or doesn't utilize proper safety and technique, you have nothing to fear.

 

[b fold the truth]

Muscle tears can "just happen"...trust me I know.

All GOOD exercises are dangerous. Chances are that if you are doing something that is completely safe...you are also doing something that is completely worthless.

B True

 

[cwick0]

Muscle tears can "just happen"...trust me I know.

All GOOD exercises are dangerous. Chances are that if you are doing something that is completely safe...you are also doing something that is completely worthless.

B True

This is definitely true. I ran into one of my buddies as i was leaving the gym yesterday afternoon. He was suppose to workout with us yesterday, but he tore his left pec last week with his usual weight.

 

[karde]

You also have to make sure you can tell the difference between an imminent injury, and just the struggle for a hard lift. It may sound stupid but I know two guys who tore pecs because they wanted to just "work through it" when they felt some unusual pain or "something wierd" on their previous set.

Don't let ego set you back for months.

 

[Prime Rib2]

I came back from a serious rotator cuff injury 2 yrs ago only using FLAT bench as my chest movements (Was not using inclines at that time). Never had a problem and my rotator is fully rehab'd.....

As mentioned, a proper warmup is a must..

The only people I ever see getting injured from flat pressing are guys who bounce the bar of their rib cage like a trampoline, and the guys who let their ego take over their workout and try to win a powerlifting contest in front of everyone...Moral of the story, use strict form and Leave your ago at home...

 

[cockdesiel]

yeah, and I always train in a sweater or some kind of jogging top to keep my entire upper body warm through out the duration of my session. No tank tops for me

 

[ghettostudmuffin]

I like a wide grip with elbows in style bench. That way you can use your lats at the bottom to help drive the bar up as well as use your stronger triceps.

I used to do alot of BB style benching in highschool and now that I think about it I swear I tore part of my inner left pec from doing them by dropping too fast and elbows way out with bar high on the chest. Bad idea. Took like 6 weeks before I could bench again. Man, the things you remember when you start thinking about the past haha.

 

[BennyGunnz]

What is a PL Bench press?

 

[cockdesiel]

power lifting

 

[Allon]

Anyone know what does a torn pec feel like?