Hey guys,
I wanted to pose a question here regarding a grade 3 pectoralis major tendon rupture 1.5 years ago that was surgically repaired. I have been cleared for all activities and have been working through the bridge 1.0. I occasionally just feel extra “pulling” so to speak in the right pec while bench pressing. I have been progressing well but I don’t seem to tolerate a wider grip press. Is this sort of thing normal? I expect a lot of it is just due to apprehension with the movement since that was the movement that I ruptured the tendon with. But is this something to be concerned over? Perhaps I’m rating too high RPE/too high acute/chronic workload ratio? Obviously I’d like to do everything I can to avoid a tear in the future. Thought this might be helpful for other people too! Thanks.
Hey Ryan!
How long since re-introduction of the bench press? What’s loading looked like recently?
Have you tried starting with a closer grip and then slowly widening the grip out over time?
Hey Doc! It’s been about 5 months of dedicated bench work and I have gone from the empty bar to benching in the low 200s. Recently I’ve been in an intensification phase and I’ve been trying to keep my bench grip moderately close. I feel stronger that way but I’m not sure if it’s my “optimal” grip so to speak. I also haven’t had a consistent bar I train with so my grip probably changes more than it should if that helps. Thanks!
Gotcha. Could definitely be related to this “intensification” period. I usually don’t recommend technique alterations when intensity is increasing but instead during deload periods and then allow for adaptation during ramping up periods over time.
Thanks Dr. Ray, I’ll stay the course and try to be more mindful of my RPE and focus less about the weight on the bar. Might try out the switch to kilo plates so I can feel it out.
One last question, do you think eccentric overload would be useful to reinforce the connective tissue structures around the pec insertion?
Given you are 1.5 years out from initial onset, and have been benching for 5 months consistently - I wouldn’t recommend this as a must. I also don’t believe we have any evidence to support that notion (to my knowledge) for eccentric overload training beyond what isoinertial training does.