Pain in Pec

Medical Q&A [Moderated]
1

Hi,

I have a minor pain in my right pec which is 1/10 when idle, and 2/10 during any pressing movement (Bench, Floor Press, Close grip, Slingshot press, Overhead press, incline bench) they seem to all agitate it. I saw a physiotherapist and he said he couldn’t feel any tears and thought it was either a minor strain of my pec major or just a build up of tension (whatever that means)

I am really stumped on how to rehab this, it improved initially over the first two weeks as I slowly increased the weight from an empty bar. (I injured it acutely during an RPE 8 single 4 weeks ago, but it was feeling sore in the few sessions prior to that).

But now the pain seems to not be improving at all am worried about tearing it. Bench press is painless below 50% but the pain increases with intensity to a 2/10 ache at the bottom of the bench press @80%.

Should I bench light, stretch, not press at all, do lots of back work? I am starting to get pretty upset about this because nothing seems to be working and I don’t know if I have a strain that I keep agitating or nothing at all.

The pain is a dull ache of the top outer quarter of my right pec which is at its worst at the bottom of the bench press.

Thanks,

Drew

2

Hi Drew,

First, you need to take charge of your mindset regarding this thing. You mention having a lot of fear about a tear, a lot of frustration and feeling upset. This is not doing you any favors from the rehab standpoint. Aches and pains happen throughout a training career, you must understand that, be patient, and focus on the process.

You mention it’s worst at the bottom of the bench press. In this situation I’d start out by doing 2x per week combination of light tempo benching and pin benches with tempo-eccentric (cutting the ROM off before the pain starts in the bottom). Progress slowly over time. You’ll be OK man.

3

Hi Austin,

Thank you for the response, I appreciate it a lot.

That sounds like a good plan, I will do that!