12 days ago I was flat benching, warming up with 185, and a few reps in I noticed a dull pain in my right pec. It wasn't like a pop/snap all of a sudden type of thing, it seemed to have just faded in from nothing. With each rep it got worse so by the 6 rep mark I just shut down the bench workout. It's located deep in the pec, right between the outer edge and dead center.
By the time I got home it was very tight/sore so I iced it for about half an hour. It has improved every day until I didn't notice any more pain, but I also hadn't worked my chest at all during that time until yesterday. I took it very easy yesterday to monitor how it felt. I ended with 185 for about 7 and decided not to push it any further. Didn't feel any pain, thought I was out of the woods.
Today I have slight chest soreness, along with that same strain-like pain in my right pec. It intensifies if I do any sort of chest movement like a push up, and hurts the most at the bottom of the rep. Does this just sound like a run of the mill strained muscle? I'm assuming resting it for a few weeks is the only option. Any advice?
I dont know how your warm up is.. but by stating you were warming up with 185 did you start with 185??? if so. i dont care how strong your bench is you should start with a lot less weight.
I am obsessive about how I warm up which is why I am puzzled as to why this happened. I start with just the bar for 10-15 just to get blood flowing, then 135 for about 8, 155ish for about 8, then I went to 185 and the first couple of reps felt painful. My typical working sets are in the 235-265 range.
Originally Posted by tcooper
I had this happen in the spring and wound up brining my grip in.
that is crazy cause we are kinda the same except my working sets are a little higher but i take a long time to warm up and get loose.
Originally Posted by Phenom
I'd ice it and heat it daily. just take it easy