kinesiology question

[Swole_2112]

I've recently strained my left pec while benching. Recently, I've noticed that the only way for me to bench without putting any strain on my pec is to position both my arms perpendicular to my torso. If I drop my arm such that my elbow is closer to my ribcage, I begin to experience the afore mentioned strain in my left pec again. From a kinesiology strand point, what's the difference between the two arm positions (perpendicular vs. < 90 degress)?

[Lumberjack5.0]

Perpendicular benching is murder on the shoulders. I would advise against it. It sounds like you need to work on the injury but benching perpendicular is not the right approach IMO.

[Swole_2112]

Perpendicular benching is murder on the shoulders. I would advise against it. It sounds like you need to work on the injury but benching perpendicular is not the right approach IMO.

I understand what you're saying, but my shoulders aren't bothering me yet. Maybe I could simply take that approach until my pec has recovered.

[Lumberjack5.0]

Maybe others will chime in. I really think it's a bad idea to bench that way. You're gonna turn one injury into two.

If your pec is injured then you can't bench, period. That's how I see it.

[Sugashane]

Don't bench like that. Its going to just hurt another bodypart. I'd switch to another exercise for chest. For growth try suspended push ups, dips (back hunched forward), or even inclines.

The reason you shouldn't to bench is because your shoulders will take a little abuse then start degrading. This will, contrary to what many say, slow your pec injury from healing to a degree. Your body only has one recovery system, and multiple injuries will just slow down that and overall progress. Not to mention a pull may be a 3-4 week issue, a tear will be MUCH longer.

[Swole_2112]

I think I may just have to take a week off from the gym, entirely. I tried to substitute shoulder press for bench press and it went okay at best. The worst antagonist, honestly, was the squats. The position forced my pec to really stretch and it kind of provoked the injury further.

Of course, I (like so many others) have the mentality that suggests, "Take a week off!?! I'll loose it all!"

[matt1990]

Don't bench like that. Its going to just hurt another bodypart. I'd switch to another exercise for chest. For growth try suspended push ups, dips (back hunched forward), or even inclines.

The reason you shouldn't to bench is because your shoulders will take a little abuse then start degrading. This will, contrary to what many say, slow your pec injury from healing to a degree. Your body only has one recovery system, and multiple injuries will just slow down that and overall progress. Not to mention a pull may be a 3-4 week issue, a tear will be MUCH longer.

A friend of mine is going through a similar injury and just laid off it. He originally tried what is suggested in this quoted post and found that there was just as much to more strain on the pec.

My advice, all though I'd ask my training partner, is to lay off it for a week or two and let it heal up. Rest is really important, seeing how this injury affects not only working your chest, but other areas as well.

But, I will ask my friend/training partner tomorrow what he did and get back to you ASAP.

Matt~

[silver_shadow]

i'd listen to what the others have written about making one injury into 2. stick to overhead presses for now. and continue squatting. if the stretch in back squats aggravates it then do something else - deads or front squats with a clean grip.

[matt1990]

My partner said that he steered clear of exercises that put even the slightest pressure on his pec for a few weeks, then gradually re-introduced the movements, with low weight over a month to two month period.

Take it slow and steady my friend, you dont want to cause another injury or make your current one worse.

Matt~