Hey dude, I've got a question regarding this topic, about 2-3 weeks ago I've suffered a pec strain after my chest workout and after 4 days it was completely gone (no bruises pain etc occured) but after taking a break from excercising and doing chest today I've experienced another pec strain after my workout was done (I checked by doing a push up after an hour and my left pec started hurting) Do you think I should rest longer or? Thanks.
I'm sorry to hear about the pec strain and reoccurrence. If you're up for it let's chat in the DMs on IG so I can help you troubleshoot and give some better guidance (@jacksantorafitness).
Hey bro I'm 16 years old and i've strained both my pecs since september of 2023 and i havent trained or lifted weights since mid-december 2023 because my doctor advised so. The strain kind of alternates once in a while, sometimes its in my left then it goes to my right, and sometimes I dont have any pain at all. Do u think these tips can still be useful for me and if not can you give some advice on how I can fix this as fast as possible because I feel like the doctors I'm going to aren't giving proper advice. Thank you so much, I really hope I can get a response from you soon.
Hello, im in same situation as you, also 16 years old. One physiotherapist told me that when pain subsides and you think you are ready, you should do negative push ups, and then when you feel stronger you can do normal push ups. I will start in 1-2 days with negatives, so i will write here how its going, and you remaind me too.
Hey! I'm sorry to hear about what you're experiencing with your pecs and the help you're receiving. Shoot me a DM on IG (@jacksantorafitness) and I'll be happy to talk through it with you.
I'm sorry to hear about your pec strain as well. If you'd like to talk through the recovery process with me feel free to shoot me a DM on IG also (@jacksantorafitness).
@@_aleksandarmicic_ i havent started yet bro im going to in a few weeks because my pain is slowly going away. But personally massaging it makes my pecs feel better, we might have different situations
Great question! So I recommend working at a percentage and volume that allows you to feel an RPE of 4 or less the next day and gradually building from there. It's ok to start conservative initially when you're first figuring those numbers out specifically for yourself
Just strained my pec yesterday at the beginning of my workout, didn’t warm up long enough and went into a heavy lift. It’s now the next day and I do not feel any pain even when I move my arm or shoulder around, but if I try to do a push up or a wall push up I start to feel a slight sharp pain by the pectorals major (front of the armpit) . I’m gonna give these a try and hopefully I heal up in the next few weeks. I go to the gym everyday so it’s bumming me out but I’d like to think I have a very minor strain, From your experience do these usually heal fairly quickly? I don’t feel any sharp, radiating, bruising or inflamed pain at all whatsoever ONLY when I try to do any type of pressing movement and even then it’s a solid 5/10 nothing excruciating but nothing I can work through at the moment.
Hey Ivan! Sorry for the delayed response and to hear about the pec strain. I'm glad that it seems minor. If that's true it should heal pretty quickly overall (4-12 weeks). More severe strains can take 3-6 months. What I would encourage is gradually building back up your pressing movements keeping the pain at a 4/10 or under. Systemic enzymes can also be helpful with these types of injuries and the tissue repair process. If you want to talk more about it feel free to shoot me a DM on IG (@jacksantorafitness) I'm in my messages there every day.
@@masonfrye-ve7vuOof so, 1. I did not hit chest at all for the first two months of the injury, I did shoulders just fine (even pressing), back, arms etc just fine but did 0 chest. 2. About a month ago I started doing my workouts as such, 4x20 reps push ups, 4x12 dips, 1-2 Chest press machines, and cable flies. I injured myself on a chest press and since then have only done it twice and I did not go heavy at all. I worked myself up to 60lbs for 4x12-15. I have not bench pressed or gone heavy on chest press since my injury. 3. I’ve been working out for 8 plus years and have absolutely no plans on competing so if I being honest the risk to reward ratio on benching and chest pressing heavy are just not worth it to me. My chest looks great and I still get a nasty pump from doing my new routine. I still go heavy af on shoulders and back. Nothings changed there. 3. you’re new gym routine should start with like 10-20 minutes of chest stretches now just to be safe, and honestly I feel like I could have started to go heavy by now If I wanted to but it’s just not worth it to me. I’m sure if you hit it 2 months after and SLOWLY give it time you should be good. so my advice: Lay off it for a good 1-2 weeks (hit everything else) in that time hella stretch and massage gun it; Do like 4x15-20 push ups as often as possible as long as you don’t feel pain. Slowly start incorporating fly movements and LIGHT chest pressing movements after a month, and keep doing that for all of month 2 then month 3 start to slowly go heavier. You’ll be fine. I lost a lil bit of my size and got it right back during month 2 when I started the new chest gym routine. you’ll be fine. If you’re young then my biggest advice is REST. do not rush into it otherwise it’ll happen again. That is my ted talk
Bills cost a lot, but i got X-rays no broken rips (had someone fall on me when i was laying on my side, so my traps and left pec were strained. Took me out for a week, im still tender but i thought id stretch my chest ( i hear a click when i grab a band infront of me and stretch my arms out like reaching out like a eagle.) Is this just more rest needed or could it be inflamed or need some exercises for recover better?
I'm sorry to hear about the injury you sustained. That sounds like a painful one. Could be shifted position of the shoulder joint itself causing the clicking. I have a banded shoulder routine you might find helpful to reset the position of the joint and resolve the clicking. Feel free to shoot me a DM on IG (@jacksantorafitness) and I can drop you the link to it.
Hey Zoheb! Yup dumbbells can work if you don't have a KB for those last ones. The distribution of the weight of the kettlebell will challenge the grip, wrist, and shoulder stability a bit more than a DB will but it can still work.
I failed on my bench set and then had a mild pain. On my second set it burned like hell. I’m pretty sure I’ve strained it. How often should I do these exercises and how long should I wait before doing them.
I'm sorry to hear about the pec strain you suffered. These will definitely help you in your recovery. Feel free to shoot me a DM on IG (@jacksantorafitness) if you'd like to talk through it more specifically with me
Just reinjured my chest yesterday, was thinking i would be fully healed from my chest strain, which happened about a month ago, felt something weird in my chest during my top single and after that my chest is painful again, got any advice for me so I could fully heal for a competition in 6 weeks
Hey.. i think i have a pec strain. 2 weeks ago while benching i noticed a sharp pain which i ignored thinking the muscle was just sore and nothing serious.. But now every time i bench there is a sharp pain in the left pec.. But i can still lift the same weight.. Also it pains only while benching else its fine and no issues in any other activities.
Something similar with me when flat benching..i felt the pec tightening and moving about like a muscle cramp, but it didn't exactly hurt and i could still continue benching.. it feels a bit tight and sore but its still there. It gets tight those and feels like its knotted a bit after benching
Feel like I strained my pec repping 140kg I can still rep 120kg with discomfort but feel like every time I do I am only injuring my chest more I have currently been letting it rest for 2 weeks and still feel discomfort repping 40kg also doing the stretches provided have only hurt my chest more
I would suggest starting with the banded mobilities at the beginning with a resistance band that is lighter/more tolerable to reintroduce some movement to the area.
I cant tell if i tore my pec or strain it, i did chest day yesterday and i was doing leg day today after my workout was done i saw a couple of unracked dumbbells i decided to rerack them so i deadlift it mid way through the deadlift i felt a sharp pain on my left pec it didnt have any noise it just felt like a sharp pain for a few seconds, and now it feels like sore im not gonna train my chest for 1-2 weeks
The pec can try to stabilize the shoulder on a deadlift if the shoulders get pulled into protraction and be strained in that manner. These should still be helpful in your recovery.
Great question. It can vary depending on the severity of the strain. Mild to moderate can take a few weeks to a couple of months. More severe may require more than a few months.
Been having chest pains since ending of March 2023, after going for an early morning run, since then, up till now it haven’t healed, though the pain reduced, but I still feel it, I don’t if it’s signs of healing or not
I tore my pec about a month ago. I am able to do most of my CrossFit workouts however pull ups and rope climbs still causing pain in the area where the armpit meets the side of chest. I’m worried it may never be the same and I can’t train how I did before injury
I'm sorry to hear about the pec tear. That's great that you're able to do most of the workouts. Pull-ups and climbs challenge those tissues at more length in their abducted position. Feel free to shoot me a DM on IG (@jacksantorafitness) and I'd be happy to talk through it with you some more.
I'm sorry to hear about the strain that you experienced. These should help you see progress with time. If you'd like shoot me a DM on IG (@jacksantorafitness) I'd be happy to help guide you.
Its been about 3 weeks since my pec strain, still hasnt healed, had no bruises either.
I'm sorry to hear that it's taking a bit longer. Do you know the degree of the strain you suffered?
youre scaring me
im sorry to hear tho
Its been a year and its still there
Really helpful
great video jack, im going to try this today for the minor pec strain i got from benching !
I'm sorry to hear about the pec strain! Feel free to shoot me a DM if you need some further help (@jacksantorafitness)
Hey dude, I've got a question regarding this topic, about 2-3 weeks ago I've suffered a pec strain after my chest workout
and after 4 days it was completely gone (no bruises pain etc occured) but after taking a break from excercising and doing
chest today I've experienced another pec strain after my workout was done (I checked by doing a push up after an hour and my left pec started hurting)
Do you think I should rest longer or?
Thanks.
I'm sorry to hear about the pec strain and reoccurrence. If you're up for it let's chat in the DMs on IG so I can help you troubleshoot and give some better guidance (@jacksantorafitness).
Update on this ?
@@glyxx7027 My pec doesn't hurt anymore, I took a break for about a month before returning. Although I still have certain things to test.
Did you have strain too?if yes..are you completely recovered?@@glyxx7027
Hey bro I'm 16 years old and i've strained both my pecs since september of 2023 and i havent trained or lifted weights since mid-december 2023 because my doctor advised so. The strain kind of alternates once in a while, sometimes its in my left then it goes to my right, and sometimes I dont have any pain at all. Do u think these tips can still be useful for me and if not can you give some advice on how I can fix this as fast as possible because I feel like the doctors I'm going to aren't giving proper advice. Thank you so much, I really hope I can get a response from you soon.
Hello, im in same situation as you, also 16 years old. One physiotherapist told me that when pain subsides and you think you are ready, you should do negative push ups, and then when you feel stronger you can do normal push ups. I will start in 1-2 days with negatives, so i will write here how its going, and you remaind me too.
Hey! I'm sorry to hear about what you're experiencing with your pecs and the help you're receiving. Shoot me a DM on IG (@jacksantorafitness) and I'll be happy to talk through it with you.
I'm sorry to hear about your pec strain as well. If you'd like to talk through the recovery process with me feel free to shoot me a DM on IG also (@jacksantorafitness).
Did you started working out? I was good and then pain come again because of stretching and massaging, so fuck that.
@@_aleksandarmicic_ i havent started yet bro im going to in a few weeks because my pain is slowly going away. But personally massaging it makes my pecs feel better, we might have different situations
When i start doing dynamic exercises like bench press. How many sets should i start with and how often should i do it
Great question! So I recommend working at a percentage and volume that allows you to feel an RPE of 4 or less the next day and gradually building from there. It's ok to start conservative initially when you're first figuring those numbers out specifically for yourself
Strained my pec in wrestling its been 2.5 months still i feel tightness when i wake up its very uncomfortable there are no bruises though
Just strained my pec yesterday at the beginning of my workout, didn’t warm up long enough and went into a heavy lift. It’s now the next day and I do not feel any pain even when I move my arm or shoulder around, but if I try to do a push up or a wall push up I start to feel a slight sharp pain by the pectorals major (front of the armpit) . I’m gonna give these a try and hopefully I heal up in the next few weeks. I go to the gym everyday so it’s bumming me out but I’d like to think I have a very minor strain, From your experience do these usually heal fairly quickly? I don’t feel any sharp, radiating, bruising or inflamed pain at all whatsoever ONLY when I try to do any type of pressing movement and even then it’s a solid 5/10 nothing excruciating but nothing I can work through at the moment.
Hey Ivan! Sorry for the delayed response and to hear about the pec strain. I'm glad that it seems minor. If that's true it should heal pretty quickly overall (4-12 weeks). More severe strains can take 3-6 months. What I would encourage is gradually building back up your pressing movements keeping the pain at a 4/10 or under. Systemic enzymes can also be helpful with these types of injuries and the tissue repair process. If you want to talk more about it feel free to shoot me a DM on IG (@jacksantorafitness) I'm in my messages there every day.
hey how long did it take for u to stsrt benching again, whst u said is exactly what im dealing with.
@@masonfrye-ve7vuOof so,
1. I did not hit chest at all for the first two months of the injury, I did shoulders just fine (even pressing), back, arms etc just fine but did 0 chest.
2. About a month ago I started doing my workouts as such, 4x20 reps push ups, 4x12 dips, 1-2 Chest press machines, and cable flies. I injured myself on a chest press and since then have only done it twice and I did not go heavy at all. I worked myself up to 60lbs for 4x12-15. I have not bench pressed or gone heavy on chest press since my injury.
3. I’ve been working out for 8 plus years and have absolutely no plans on competing so if I being honest the risk to reward ratio on benching and chest pressing heavy are just not worth it to me. My chest looks great and I still get a nasty pump from doing my new routine. I still go heavy af on shoulders and back. Nothings changed there.
3. you’re new gym routine should start with like 10-20 minutes of chest stretches now just to be safe, and honestly I feel like I could have started to go heavy by now If I wanted to but it’s just not worth it to me. I’m sure if you hit it 2 months after and SLOWLY give it time you should be good.
so my advice: Lay off it for a good 1-2 weeks (hit everything else) in that time hella stretch and massage gun it; Do like 4x15-20 push ups as often as possible as long as you don’t feel pain. Slowly start incorporating fly movements and LIGHT chest pressing movements after a month, and keep doing that for all of month 2 then month 3 start to slowly go heavier. You’ll be fine. I lost a lil bit of my size and got it right back during month 2 when I started the new chest gym routine. you’ll be fine. If you’re young then my biggest advice is REST. do not rush into it otherwise it’ll happen again.
That is my ted talk
@@masonfrye-ve7vuare you recovered now? Lately I've been facing this problem too
Bills cost a lot, but i got X-rays no broken rips (had someone fall on me when i was laying on my side, so my traps and left pec were strained. Took me out for a week, im still tender but i thought id stretch my chest ( i hear a click when i grab a band infront of me and stretch my arms out like reaching out like a eagle.) Is this just more rest needed or could it be inflamed or need some exercises for recover better?
I'm sorry to hear about the injury you sustained. That sounds like a painful one. Could be shifted position of the shoulder joint itself causing the clicking. I have a banded shoulder routine you might find helpful to reset the position of the joint and resolve the clicking. Feel free to shoot me a DM on IG (@jacksantorafitness) and I can drop you the link to it.
@@jacksantorafitness the clicking is in the chest. It's when I reach out wide with a band. Doing it without it doesn't do that weirdly enough
Hey Brother, that last movement there, is it okay to use dumbbells (if one doesn't have kettle bells)?
Hey Zoheb! Yup dumbbells can work if you don't have a KB for those last ones. The distribution of the weight of the kettlebell will challenge the grip, wrist, and shoulder stability a bit more than a DB will but it can still work.
I failed on my bench set and then had a mild pain. On my second set it burned like hell. I’m pretty sure I’ve strained it. How often should I do these exercises and how long should I wait before doing them.
I'm sorry to hear about the strain. Shoot me a DM so I can talk through it with you on IG (@jacksantorafitness)
I just got grade 1 pectoralis major strain while doing bench press.Should i do these exercises?
I'm sorry to hear about the pec strain you suffered. These will definitely help you in your recovery. Feel free to shoot me a DM on IG (@jacksantorafitness) if you'd like to talk through it more specifically with me
How long should you let your pec rest before doing these exercises? Strained my pec a couple days ago
Do you know the grade of the tear you suffered?
@@jacksantorafitnessgrade 1
Just reinjured my chest yesterday, was thinking i would be fully healed from my chest strain, which happened about a month ago, felt something weird in my chest during my top single and after that my chest is painful again, got any advice for me so I could fully heal for a competition in 6 weeks
I'm sorry to hear about the re-injury. Shoot me a DM on IG and I'll be happy to talk through it with you (@jacksantorafitness)
@@jacksantorafitness Alright, sent you a message
@@aspect3523 did you heal
Hey.. i think i have a pec strain. 2 weeks ago while benching i noticed a sharp pain which i ignored thinking the muscle was just sore and nothing serious.. But now every time i bench there is a sharp pain in the left pec.. But i can still lift the same weight.. Also it pains only while benching else its fine and no issues in any other activities.
Something similar with me when flat benching..i felt the pec tightening and moving about like a muscle cramp, but it didn't exactly hurt and i could still continue benching.. it feels a bit tight and sore but its still there. It gets tight those and feels like its knotted a bit after benching
Feel like I strained my pec repping 140kg I can still rep 120kg with discomfort but feel like every time I do I am only injuring my chest more I have currently been letting it rest for 2 weeks and still feel discomfort repping 40kg also doing the stretches provided have only hurt my chest more
can you do these exercises some days after a light strain? I think not because it's painful
I would suggest starting with the banded mobilities at the beginning with a resistance band that is lighter/more tolerable to reintroduce some movement to the area.
I cant tell if i tore my pec or strain it, i did chest day yesterday and i was doing leg day today after my workout was done i saw a couple of unracked dumbbells i decided to rerack them so i deadlift it mid way through the deadlift i felt a sharp pain on my left pec it didnt have any noise it just felt like a sharp pain for a few seconds, and now it feels like sore im not gonna train my chest for 1-2 weeks
The pec can try to stabilize the shoulder on a deadlift if the shoulders get pulled into protraction and be strained in that manner. These should still be helpful in your recovery.
just get checked out with doc
@@someoneprice2371 I found it was actually just a mini heart attack, i drank coffee and energy drink in a single day.
How long does a pec strain typically take to heal?
Great question. It can vary depending on the severity of the strain. Mild to moderate can take a few weeks to a couple of months. More severe may require more than a few months.
@@jacksantorafitnesswhen you say a couple of months, who much would you consider a couple ?
@@kevintopete9337 2-3 months mild to moderate
Been having chest pains since ending of March 2023, after going for an early morning run, since then, up till now it haven’t healed, though the pain reduced, but I still feel it, I don’t if it’s signs of healing or not
I tore my pec about a month ago. I am able to do most of my CrossFit workouts however pull ups and rope climbs still causing pain in the area where the armpit meets the side of chest. I’m worried it may never be the same and I can’t train how I did before injury
I'm sorry to hear about the pec tear. That's great that you're able to do most of the workouts. Pull-ups and climbs challenge those tissues at more length in their abducted position. Feel free to shoot me a DM on IG (@jacksantorafitness) and I'd be happy to talk through it with you some more.
Hey! How's it going? Are you fine now? I'm dealing with same injury
Any suggestions on building up the right pec when I also have shoulder bursitis
I'd be happy to talk through it with you. Shoot me a DM on IG (@jacksantorafitness).
My chest strain from last 6 day😢 .. How to recover .. I feel tightness in my chest.. In middle area of my chest.
I'm sorry to hear about the strain that you experienced. These should help you see progress with time. If you'd like shoot me a DM on IG (@jacksantorafitness) I'd be happy to help guide you.
The sound is bad. I need to turn the valume all the up and i still can't hear you very well.