I’m worried about pec tears when I bench-press heavy weights. How can I avoid them?
The pectoralis major is a powerful adductor and internal rotator of the shoulder. When benching, the shoulder is extended and externally rotated. This pushes the pec major to its rotational limit.
Pec tears are a rare injury but weaknesses, training when fatigued, incorrect technique and sudden increases in size, weight and strength can make them more likely. This type of injury is most common among males between 20 and 39 years of age. With a complete rupture you’ll likely hear an audible pop and feel a tearing sensation, immediately followed by pain and weakness. You’ll have a lot of bruising, swelling, pain on movement and it may be sensitive to touch. It might also appear bunched up compared to the other side. If you suspect a tear/rupture do not just leave it—get it checked by a physio or orthopaedic surgeon.
HOW TO AVOID PEC TEARS
1. FLEXIBILITY
Stretch your pecs. Place your hands on your buttocks and squeeze your shoulder blades together. Then ask someone to gently resist your arms as you try to bring them forward. Hold for 5–10 seconds and then relax, bringing the shoulder blades closer together. You should be able to bring them closer each time. You should only feel this in the pecs and it should not hurt.
2. RELEASE THOSE KNOTS
Use a tennis ball/massage ball to ease knots. Place a ball against a wall, find the spots of tension in your body and
place the ball there, wait for the tension to relax and then repeat. Concentrate on the inner part of your shoulder blades (rhomboids); this will help open up the shoulder—the wider the range of movement, the greater the efficiency of the muscle.
3. SCAPULAR RETRACTORS
The scapular retractors stabilise the shoulder girdle, which plays a vital role when performing certain exercises. Shoulder presses, bentover rows, seated pulley rows and reverse flyes
are all reliant on good scapular retractors. Check your technique and ensure your shoulders are symmetrical. Once you have your technique right, it will counteract any strength
imbalances you have.
4. ROTATOR CUFF/ STABILITY
The rotator cuff muscles act as the stability mechanism for the shoulder. They need to be strong and flexible to do their job. Working the internal rotators and external rotators helps
counteract the pull of the deltoid. This helps avoid shoulder impingement and keeps the shoulder joint aligned.
5. PUSH-UPS
Push-ups are a great way of working the same muscles while also incorporating the upper back and core. You can challenge yourself by doing push-ups on a Bosu ball or medicine ball. They’re great for shoulder stability and working your proprioceptors.
