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Forum » Think I just tore my pec (reps for advice)
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Thread: Think I just tore my pec (reps for advice)

post 1705285441 08-20-2024, 03:02 PM
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Think I just tore my pec (reps for advice)

I was doing weighted dips. I had +85lbs strapped on and on the 4th rep, felt a painful spasm in my upper left pec. Weighted dips are nothing new as I've been doing them for well over a decade with no issues.

I tried benching the bar and doing flies with 5lbs afterwards, it was too painful. Got home and I don't see anything visible in that area, no redness no nothing.

Just feels painful to have a deep stretch in that area or do any pressing movements.

Is this a pec tear or is this something I will recover from quickly?
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post 1705285501 08-20-2024, 03:05 PM
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Any bruising ? Shape deformity to the chest? Could be a really bad strain. I ve recovered from something similar, took a few months luckily no tear
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post 1705285571 08-20-2024, 03:07 PM
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Originally Posted By Legendsneverdie⏩
Any bruising ? Shape deformity to the chest? Could be a really bad strain. I ve recovered from something similar, took a few months luckily no tear
Nope, nothing visible. It basically hurts on the outside of the pec near the armpit.

In the past I was doing weighted dips every other day and that eventually caused a strain on my right pec but that recovered within a week or two, and it wasn't this painful.

Maybe I need to stop weighted dips. I'm mid 30s now so perhaps I need to switch to low weight exercises to stay injury free..
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post 1705285731 08-20-2024, 03:13 PM
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You should be fine if there's no bruising

Pec tears look broootal

post 1705286001 08-20-2024, 03:19 PM
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post 1705288171 08-20-2024, 04:28 PM
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Originally Posted By TugOfPeace⏩
Nope, nothing visible. It basically hurts on the outside of the pec near the armpit.

In the past I was doing weighted dips every other day and that eventually caused a strain on my right pec but that recovered within a week or two, and it wasn't this painful.

Maybe I need to stop weighted dips. I'm mid 30s now so perhaps I need to switch to low weight exercises to stay injury free..
You shouldn’t be doing weighted dips every other day. How often are you doing them now ? I suggest still doing them a couple times a month tops. Switch to other exercises. Why are you doing them so much ? They are good but there are so many other motions that are just as good in different ways.
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post 1705288291 08-20-2024, 04:30 PM
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post 1705288311 08-20-2024, 04:31 PM
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Originally Posted By Legendsneverdie⏩
You shouldn’t be doing weighted dips every other day. How often are you doing them now ? I suggest still doing them a couple times a month tops. Switch to other exercises. Why are you doing them so much ? They are good but there are so many other motions that are just as good in different ways.
I was doing them every other day maybe 6 months ago.

Now I just do them twice a week, 2 sets of 8.
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post 1705288421 08-20-2024, 04:34 PM
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I've always been a fan of weighted dips and do them once a week. Sounds like a bad strain...feel better soon. :
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post 1705288531 08-20-2024, 04:37 PM
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Originally Posted By TugOfPeace⏩
I was doing them every other day maybe 6 months ago.

Now I just do them twice a week, 2 sets of 8.
Twice a week ? Why ? They aren’t even that good. Just do them two or three times a month.

Also move them to the end of your workout. Trying starting with flies, machines press, dumbell raises and chit like that to get your upper body pumped and warmed up. Finish your workout with dips Might help you to stop getting injured. Just my two cents.
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post 1705288541 08-20-2024, 04:38 PM
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Originally Posted By kimm4⏩
I've always been a fan of weighted dips and do them once a week. Sounds like a bad strain...feel better soon. :
What is a strain? Is it just irritation of a tendon or does it mean there is permanent damage?
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post 1705288571 08-20-2024, 04:39 PM
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Yeah I mean you will fuk urself up over time, but the body always finds ways to fix itself (usually).
post 1705288611 08-20-2024, 04:39 PM
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Likely just a strain. Take ibuprofen and monitor it over the next few days to make sure it doesn’t get worse
post 1705288621 08-20-2024, 04:40 PM
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Originally Posted By Legendsneverdie⏩
Twice a week ? Why ? They aren’t even that good. Just do them two or three times a month.

Also move them to the end of your workout. Trying starting with flies, machines press, dumbness raises and chit like that to get your upper body pumped and warmed up. Finish your workout with dips Might help you to stop getting injured. Just my two cents.
I do a 6x/week routine right now, low volume.

Chest/Tris
Back/Bis
Legs/Delts
Rest

Typically I do flat bench 3x8 followed by dips 2x8 then flies 2x12, that's my chest workout.

I think there's not much benefit to them anymore anyways. Might just stick with flat bench + flies as my entire chest workout.
Likely just a strain. Take ibuprofen and monitor it over the next few days to make sure it doesn’t get worse
Is a strain just a pulled muscle or something? The pain feels sharp, like stabbing, if I do any pressing movement.
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post 1705288731 08-20-2024, 04:43 PM
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On what part of the dip did you feel the pain?
post 1705288811 08-20-2024, 04:45 PM
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Originally Posted By TugOfPeace⏩
I do a 6x/week routine right now, low volume.

Chest/Tris
Back/Bis
Legs/Delts
Rest

Typically I do flat bench 3x8 followed by dips 2x8 then flies 2x12, that's my chest workout.

I think there's not much benefit to them anymore anyways. Might just stick with flat bench + flies as my entire chest workout.



Is a strain just a pulled muscle or something? The pain feels sharp, like stabbing, if I do any pressing movement.
Yeah basically just a pulled muscle and/or tendon. It gets inflamed and that’s why it’s hurting. Ibuprofen will reduce inflammation. Usually 2-3 days is enough time for a strain to recover

If it were a tear you would be in a lot more pain and it would be bruised and black/blue under the skin and you’d need to go to the hospital

Don’t do anything that aggravates it for now and next pressing day just lightly test it and see how it feels
post 1705288861 08-20-2024, 04:48 PM
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Originally Posted By BigDeeps01⏩
Yeah basically just a pulled muscle and/or tendon. It gets inflamed and that’s why it’s hurting. Ibuprofen will reduce inflammation. Usually 2-3 days is enough time for a strain to recover

If it were a tear you would be in a lot more pain and it would be bruised and black/blue under the skin and you’d need to go to the hospital

Don’t do anything that aggravates it for now and next pressing day just lightly test it and see how it feels
Ah that's a relief then. I had a similar issue on my right side 6 months ago but it wasn't as painful.
Originally Posted By NMS3⏩
On what part of the dip did you feel the pain?
When I came up and was basically all the way up.
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post 1705288961 08-20-2024, 04:51 PM
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Originally Posted By TugOfPeace⏩
Ah that's a relief then. I had a similar issue on my right side 6 months ago but it wasn't as painful.



When I came up and was basically all the way up.
The biggest thing is if you still feel pain next upper day then stop doing that movement. You don’t want to reinjure or let it linger and suddenly be out for multiple weeks
post 1705289231 08-20-2024, 04:56 PM
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Originally Posted By BigDeeps01⏩
The biggest thing is if you still feel pain next upper day then stop doing that movement. You don’t want to reinjure or let it linger and suddenly be out for multiple weeks
Yea I will probably skip my next upper day. When I injured my right side the pain was localized to an area the size of a penny, but I feel this latest injury in a much larger area. Might take a couple weeks to heal if it's the same type of injury.
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post 1705290231 08-20-2024, 05:22 PM
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the tears turn dark colors like a deep bruise after 2-3 days; that was my experience.
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post 1705290381 08-20-2024, 05:26 PM
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Like it's been said a few times already if there isn't any bruising you should be fine. You might have some micro tears.

I personally gave up on dips years ago, more trouble than they are worth imo
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post 1705290811 08-20-2024, 05:36 PM
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bruising usually happens a day after the injury


In your case it’s probably a strain though, or costochondritis if you feel it in the middle of your sternum
post 1705290901 08-20-2024, 05:38 PM
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Trust me you’d know if it was torn.

Most likely it just a micro tear, as long as the tendon is fine which I’m sure it is, you gonna be fine. Put some ice and don’t do chest for 2-3 weeks, then add it back slowly and lightly
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post 1705291171 08-20-2024, 05:42 PM
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Originally Posted By TugOfPeace⏩
When I came up and was basically all the way up.
Probably just overdid it. Could be a thousand reasons why this particular workout, even minor dehydration can play a role. Your pecs insert into the area where you say you’re having pain, which isn’t surprising. Wherever your muscles insert is where the function comes about, and you say you’re having sharp pain with any kind of pressing movement.

Just some minor tears m8, I wouldn’t stress over it (no pun intended). Take a good break for sure. Maybe a week or two, and slowly ease back into it from there.
post 1705291331 08-20-2024, 05:46 PM
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You strained your pec Tuggy you'll be okay

Implement some high rep work in a week or so when you start feeling better and stretch
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post 1705291571 08-20-2024, 05:54 PM
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I was doing weighted dips....

Well there you go, what a dangerously stupid fckn exercise

DFS
post 1705313911 08-21-2024, 10:53 AM
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Update: did back and biceps today. Fortunately there is zero pain on barbell rows, but there is just a little bit of pain at the bottom portion of lat pulldowns. Are there any alternatives to vertical pulling movements - meaning if I don't do pulldowns or pullups, can I replace those with horizontal pulls and get the same results?

Shoulders and legs should be ok as well. So I think I will just have to stop training chest for a while and TBH, my chest is decently sized already so I'm not worried.

Repped who I could and will get everyone else later today or tomorrow.




Also, no bruising or signs of any damage. I can't do a single pushup or even get myself off the ground without severe pain though so I think I definitely lay off chest work for a while.
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post 1705314041 08-21-2024, 10:57 AM
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You def know if you tore it srs
post 1705370851 08-22-2024, 04:42 PM
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Update 2 days later. Just got done with my shoulder/legs/tricep workout. Fortunately, no issues with those bodyparts.

However, I tried benching just the bar. I could rep it out very slowly (and it was painful), but it would've been too painful to add weight or have any explosiveness. Think this is going to take a long time to recover. Still feels tender to the touch.
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post 1705431671 08-23-2024, 11:47 PM
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Update 4 days later. Chest feeling less tender. Can do 3 pushups with moderate pain
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