What's the best way to prevent pec tears?

[casavant]

I don't want to fuck my chest up again this winter with a bad strain, or worse yet a tear. I'm doing a lot of stretching from various angles for my back, arms, and chest (and everything else too, of course). I take lots or time to warm up and stay very well hydrated. Am I missing anything? I see these champion powerlifters get under ungodly amounts of weight, and it boggles me that the whole pec doesn't just rip loose. Of course, I know that this does happen sometimes, but those guys must be doing something right to train heavy all the time and put up those kinds of poundages at meets and avoid severe injuries most of the time.

Any info is greatly appreciated. Thanks.

 

[Hannibal]

Short answer...don't bench with your pecs.

Long answer..learn proper bench press form.

http://www.testosterone.net/html/body_115b600.html

 

[casavant]

Short answer...don't bench with your pecs.

Long answer..learn proper bench press form.

http://www.testosterone.net/html/body_115b600.html

Right on. I went from a moderate grip to a wider bodybuilder grip for a while, and that is when I had most of my problems. I'm back to the moderate grip (I'm stronger this way anyway. I read that article a while back, but I'll definitely go over it again.

Thanks for taking the time to answer and post that link.

 

[Hannibal]

Right on. I went from a moderate grip to a wider bodybuilder grip for a while, and that is when I had most of my problems. I'm back to the moderate grip (I'm stronger this way anyway. I read that article a while back, but I'll definitely go over it again.

Thanks for taking the time to answer and post that link.

Well the width of your grip probably isnt the culprit. More important is the distance your elbows are from your sides. Actually the wider you grip the bar...the more you shorten the stroke...ie less shoulder rotation.

Learning to use your lats to bench will also help.

 

[casavant]

Well the width of your grip probably isnt the culprit. More important is the distance your elbows are from your sides. Actually the wider you grip the bar...the more you shorten the stroke...ie less shoulder rotation.

Learning to use your lats to bench will also help.

My arms are pretty close in. I think about foty-five degrees. I'll experiment with some different grips once I go over that article again. Thanks again for your help.

 

[YardApe]

I put my bird finger on the smooth ring on the outer part of bar> Feels good there. Closer grip I go a thumb width from the smooth on center of bar!

 

[casavant]

Closer grip I go a thumb width from the smooth on center of bar!

That's what I do.

My shoulders and triceps have always been a lot more developed than my pecs. Even when I do close-grip bench with the insides of my hands about eight inches apart (any closer seriously fucks with my wrists and shoulders) I can pull a set of six or so with 315.

 

[Hannibal]

My arms are pretty close in. I think about foty-five degrees. I'll experiment with some different grips once I go over that article again. Thanks again for your help.

OK...then get all your weight up on your traps and upper back...by driving through your heals. And lower the bar to you sternum/upper abs area. Keep your wrists directly above your elbows. And press in a STRAIGHT line...NOT back towards the rack.

 

[YardApe]

I did the 5 board press the other night for the first time. have always touched the bar on my chest, going to the top of my stomach felt different but good!

 

[IrishPower]

i ruptured my pec tendon over a year ago.

i can tell you why.

1. i trained heavy all the time.
2. i did not do rehab work or preventative maintenence
3. i benched twice a week
4. i liked to show off in a commercial gym

how did i fix this.

1. got surgery
2. i listen to my body
3. i get deep tissue massage and do preventative maintenence work
4. i rarely train in commercial gyms. they make me want to murder people (today was an exception).

hope this helps.

/irish