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Thread: Chest routine for torn pec??

  1. #1
    Still likes women a lot. voodazz's Avatar
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    Chest routine for torn pec??

    Hi, everyone-- I've recently suffered a minor pec tear and although I don't know if I need surgery yet ( the MRI's come in tomorrow) my doc says I can forget benching for at least 2 or 3 months regardless . He says since I still have a relatively wide range of movement, he doesn't think that the pec major was damaged, rather the tear happened in the pec minor area. His main concern (and mine) is whether or not the damage happened inside the muscle itself or the connecting tendon (which will require surgery).

    So my question is: what are the best exercises that work the chest without irritating the affected area? Or should I just stop training chest altogether and just concentrate on lower body and other areas that need minimum help from the pecs? I know I'm going to drastically reduce the weight for awhile, but it's past time for me to start cutting up anyway...

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    Moderator Adam's Avatar
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    Once you regain full range of painless motion you could start with very very light flyes to get blood flow to the pec. Dont do anything heavy with it yet. It would be better off going to a sports doc to find out how to rehab your pec the best.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

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    I would take as much time to heal as needed....you can still do some cardio and leg work to keep the blood flowing and your metabolism in check..it well and heal dude!! and like said above..start out light...BUT heal yourself first!!!! good luck!!!!!!
    A strong mind needs a strong body to back it up!!!!!!

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    Wannabebig Member Podium Kreatin's Avatar
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    um, ithink it's best to rest completely. even after u fully recovered, it's hard to lift. i got my appendix removed, and after it "fully" healed, i hardly coul get up from bed unless i roll to my stomach and stand up
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    current stats (10/19/03): 20yrs, M, 5'4 @160lbs, ~11% body fat
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  5. #5
    Still likes women a lot. voodazz's Avatar
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    Thanks for the responses, everyone. The doc still hasn't gotten the MRI results. Although I've been getting more range of movement everyday, my left pec is still noticably larger than the right and I still have some soreness with certain movements.
    What's most unsettling is the obvious gap above my arm pit where a piece of my pectoral minor should be. , which is why I think that surgery might be necessary and which is why I don't move the area anymore than necessary. For all I know, there's only a little thread of tendon holding my chest and shoulder together! (won't know till the MRI's). It just amazes me how some guys who've had worse tears than mine just blow it off like a bad sprain or something or call it "just a minor setback". I guess I'm just a wuss for being so concerned, but I can live with that.

    Anyway, sorry if I've made some of you guys uncomfortable with all this lovely talk of torn muscles and tendons, , but I just need some advice. Thanx again!

  6. #6
    Moderator Adam's Avatar
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    Let us know how the MRI turns out
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  7. #7
    Still likes women a lot. voodazz's Avatar
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    Well it turns out that I'll need surgery after all. Looks like it's a tear in the pec major instead of minor and basically they're going to have to reattach it back to humorous....
    That kind of surprised me because ever since the injury occurred, most pain has stopped except when I pull back, the bruising has really cleared up and the swelling has gone down. When I looked at the MRI, however, it clearly shows the pec major has separated from the humorous.
    I guess my new question is: will I be able to be back at 100 percent after the surgery, or will I always have some restricted movement? The surgeon is a pretty good one and he says I will, but he also says that this is a fairly uncommon injury. I guess I just want to hear from someone who's gone through this or knows more about this kind of injury. Thanks...

  8. #8
    Moderator Adam's Avatar
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    chances are you will be able to get back to your previouse strength and beyond after the surgery. Just take it slow. A good place to go to find out about rehab on pecs is elitefts.com and go to the ask dave section. Do a search there or ask a question about pec rehab. Dave has had both of his pecs torn off and is stronger now then he used to be then.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  9. #9
    Still likes women a lot. voodazz's Avatar
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    Man, thanks for the link! That guy is incredible! Full ROM a week after surgery?! Wow! I envisioned it taking a lot longer than that. Oh well, as inspirational as that is, I'm gonna be a little more cautious in my rehab, but the whole regaining all lost strength and more IS encouraging! Thanks again!
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