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  1. #1
    Unregistered User moerecon's Avatar
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    Upper pec strain. 15 years old, how do I prevent it?

    Getting into powerlifting soon. Building the basics with 3x5. I put on 15lbs onto my bench this month, and I felt like I had this fifth rep, but I felt like something cracked and I just lost all tension.

    Luckily it’s not a tear, just a bad strain. I’m gonna be out of commision for a while. So a couple questions:

    1. What can I do to maintain strength while my chest recovers?

    2. What can I fix to ensure this doesn’t happen again?

    I felt like a warmed up fine. The bench was fine. Something just went wrong.

    https://instagram.com/p/BegKNDxgtKi/

    Form critique is encouraged.

    Thanks guys
    big oof
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  2. #2
    Above average Junsuiakai's Avatar
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    Originally Posted by moerecon View Post
    Getting into powerlifting soon. Building the basics with 3x5. I put on 15lbs onto my bench this month, and I felt like I had this fifth rep, but I felt like something cracked and I just lost all tension.

    Luckily it’s not a tear, just a bad strain. I’m gonna be out of commision for a while. So a couple questions:

    1. What can I do to maintain strength while my chest recovers?

    2. What can I fix to ensure this doesn’t happen again?

    I felt like a warmed up fine. The bench was fine. Something just went wrong.

    https://instagram.com/p/BegKNDxgtKi/

    Form critique is encouraged.

    Thanks guys
    You have zero control of the weight. You are dive bombing it, and don't look tight at all. Ego lifting, but not even that much weight lol
    FS/ S/ OHP/ B/ DL
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    I don't go to the gym anymore so above stats are useless.

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  3. #3
    Unregistered User moerecon's Avatar
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    It didn’t really feel like I was dive bombing it. But maybe I was. Thanks for the input
    big oof
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  4. #4
    Above average Junsuiakai's Avatar
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    Junsuiakai is offline
    Originally Posted by moerecon View Post
    It didn’t really feel like I was dive bombing it. But maybe I was. Thanks for the input
    Stay safe, bro.

    You need a tighter setup, you are wobbling a lot.
    FS/ S/ OHP/ B/ DL
    120/150/70/100/180 =KG
    I don't go to the gym anymore so above stats are useless.

    Only do weighted calastentics in the comfort of my own home!

    https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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  5. #5
    Registered User Jason2459's Avatar
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    I don't see dive bombing.
    I see a lack of setup, tightness, and control
    You should have stopped on the 3rd rep there.
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  6. #6
    Jord JordonC1992's Avatar
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    Lower the weight till you get stability a bit better
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    you say you strained it? what happens to the muscle fibers on a strain?
    most likely it is a small tear. it will heal fast though, if not a tendon tear. to help recovery, deep tissue massage the area.

    things that can cause it or how to prevent it, lack of rest between sessions, doing to much work for what your body is ready for, you are pushing it to much without the required rest and rebuilding.
    you need to learn when to call it quits for a workout.
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  8. #8
    Unregistered User moerecon's Avatar
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    Thanks for the advice guys.

    In regards to rest between sessions- I was benching once every 4 days, for 3x5 progressive overload. I felt phenomenal in previous sessions.

    What are some pointers to developing a tighter setup?
    big oof
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  9. #9
    Jord JordonC1992's Avatar
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    Originally Posted by moerecon View Post
    Thanks for the advice guys.

    In regards to rest between sessions- I was benching once every 4 days, for 3x5 progressive overload. I felt phenomenal in previous sessions.

    What are some pointers to developing a tighter setup?
    I’ve heard of using a tense strap and strap your waist to the bench supposed to help with but thrust and toe dives, not 100% cause I haven’t tried but I heard worse case of doesn’t work for you helps the glutes
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  10. #10
    Unregistered User MyEgoProblem's Avatar
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    That was painful to watch.
    Totally not tight.
    Lacks control and precision.
    Where was the pause?

    watch this.. all 5 parts.
    https://youtu.be/EHx1gYTA-Rw


    Good luck with recovery..
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  11. #11
    Registered User screamingjesus's Avatar
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    seriousquestion here, but are you totally done with puberty? It's not really a good idea to start linear progression before your body is fully developed.
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  12. #12
    Registered User MonsterMB's Avatar
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    As everybody has said you need to be tighter in your set up lower that weight some control that weight keep that core tight your legs are going everywhere I use leg drive but I’m planted work on your form more with just the bar
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  13. #13
    Registered User echambers123's Avatar
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    try doing pause reps for a while. Will help reinforce good form and help you practice keeping tight.
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  14. #14
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    Your triceps need to be stronger than your pecs. Extensions, French presses, and CGBP. Also bench in a straight line. Your chest is nothing but a decoration. This second point might be obvious but try to tuck your elbows and not flair them. The reason people usually tear their pecs is by overflaining. And get a foam roller and a lacrosse ball. Roll out your shoulders, pecs, and upper Back before you bench. Also check out joe DeFranco s Upper Body warm up on youtube. The shoulder capsule stretch has saved my shoulders.
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