How I Tore My Pec & How You Can Avoid This

The # 1 Reason Why I tore My Pec & How You Can Avoid This

About 10 weeks ago I tore my pec bench pressing. Check it out in the video below. By the way, I tore my left pec.

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The moment this happen is something I will never forget. I remember it like it was yesterday. I lowered the bar to my chest, pressed it and 1 inch off my chest I feft 3 distinct rips in my chest, almost like a sock getting torn apart.

If I could go back in time, I would kick my own ass for letting this happen AND for the way I handled this.

There were a ton of warning signs that I just didn’t listen to.

1-A few weeks before I tore my pec, I tweaked it or strained it. I stopped my workout immediately and took 2 weeks off from any type of benching. On the 3rd week I got back into it slowly and then on the forth week I blew it out.

Looking back, I should have given it much more time to heal. If this happen to one of my athletes, I defiantly would not of had them under the bar benching so soon. But sometimes when training and strength is your passion, you forget about doing what’s smart and sensible and you will do anything just to get back under that bar.

Some people reading this probably don’t understand the satisfaction from moving some heavy ass weight and knowing that you just conquered something that you were never able to do BUT if your a dude who loves lifting heavy shit just as much as I do, you understand where I am coming from.

2-The second warning sign was after the first rep. My hips actually shifted slightly to protect my left arm from getting into a stretched position. When your benching, that isn’t the first thing on your mind. Although I should have stopped after the first rep because something felt off, I didn’t and now look where it got me.

Some other things that contributed to this injury is wear and tear over the years. Many time when injuries happen, people think it’s just that incidence that caused the injury. WRONG. Overuse also played a role in this injury. Back in high school, when I didn’t know any better, All I did was chest, shoulders and triceps. I rarely did back or legs compared to the rest of my body.

And now onto how I handled this situation poorly…

Right after I tore my pec, I was in some serious pain. I could not move my arm and I iced it immediately. I just relax and prayed to God there was no bruising because that is a tell tale sign of a tear.

After I trained my athletes, I went home that night and examined my pec. There was still no bruising but just a ton of swelling. The next morning I wake up, still no bruising but I started to regain a little ROM. Each day that passed it started to feel better and better. I regained full ROM rather quickly and the pain subsided. I thought I was on my way to recovery.

After about a week or 2 there was still substation swelling but no pain at all. I even tested things out like push-ups and other simple bodyweight stuff and I felt pretty decent. so I thought there was no way I tore my pec.

About 3 weeks after my injury I decided that I felt good enough to deadlift heavy. The goal was 560 X 2 and guess what…I smashed it. Funny as it sounds I actually set a new 2 rep personal record on the deadlift with a ruptured pec.

I thought I was in the clear and once the swelling went down I would be as good as new. After another week I decided to go to my chiropractor, who is a former powerlifter, for some treatment since the swelling was still not going down. After looking at how swollen it was, he said I may need surgery and I defiantly need to get an orthopedic opinion on it. To me this was the last thing I expected him to say. I was feeling great, no pain or anything.

So I went to two different orthopedics and both had the same suggestion- I needed surgery to fix it. One orthopedic said I had a high grade partial tear of my pec major and a partial tear of my pec minor and the only way to get that really fixed up was surgery. The other orthopedic said I fully tore my pec from the tendon and partially tore it from the bone and I would need surgery to get it fixed.

Looking back at everything that has happened in the past 3 months, I should have taken care of the injury right away and not assumed I was going be fine.. Right now I could of been 8-10 weeks post op and on my ¬†way to recovering BUT that’s not the case.

Check out this video below where I tell you the # 1 way to avoid injuries based on my experience…

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I’m not sharing this story with you because I want any type of sympathy but because ¬†trust me I don’t. There are people out there who have a lot more serious issues then this but I don’t want to see you make the same mistakes I made. If I just listened to my body and corrected what was wrong then this could have been avoided. If something is off, seek out somebody who can really take care of you and get the problem fixed. Looking back, this is what I wish i would had done.

Leave A Reply (6 comments so far)

  • John Izzo

    You should have gotten it fixed. Tore mine on May 5th and got it fixed May 24th. Yours does not look like a full tear. It looks partial–localized to muscle only. Should haev gotten MRI to confirm tendon attachment rupture. I can tell by the pattern of contraction in your pic, it doesn’t look too bad. Don’t worry…you’ll regain some strength in a few months, but it will show you that you are not “indestructible”.

  • John, I did get an MRI and the results said I had a high grade tear of the pec major and partial tear of the pec minor. I went to the city for a second opinion from Dr. Glashow and he said I fully tore then muscle from the tendon and partially tore it from the bone.

  • Mercury

    i just came across his a couple mins ago, you’re not alone Joe

    http://articles.elitefts.com/training-articles/rehabilitation/how-i-tore-my-pec/

    this guy John Izzo could probably have some useful advice for you

    http://izzostrengthfacility.blogspot.co.uk/

  • Mercury

    just noticed the comments above me – damn nevermind lmao

  • Bob Dodds

    I’ve heard women say,”You aren’t one of those men who won’t ask for help or directions are you?”. I try to have my own map or gps, but if I don’t, figuratively your chiropractor had the knowledge.

    It sounds real thin and iffy there earlier at the preventative opportunity. The pain was not so bad, but something was wrong. That’s a sign, and a fork in the road for those who see it.

    The fork in the road, once committed to, leads to discovery of why the odd thing is happening. Opening the eyes and asking questions is needed. Had Coach Meglio had been favoring his weak pec for years on PR reps? Make the first step down the other road and see how it looks from there for prevention. Then research preventatives. Dumbbell bench presses aren’t as fun, but lots of dumbbell presses might have prevented the strong side compensation, weak side lagging development, and finally a tear on the weak side, or a tear on strong side trying to make up for the weak side.

    World champ O lifters compensate like crazy on their best lifts, but they backed that up in training.

    Another lesson, you needed three other opinions so somebody out here might get lost in there. Somebody here might also go to NJ to Coach Meglio’s docs!

  • Isaac

    Damn bro this sucks but you’ll be back to killing than weight again before you know it!

    This reminds me of when I blew my knee out. It was a few years back after new years and like everyone and their mother, I wanted to get back in shape after getting the biggest (fattest) in my life. I started off running sprints on concrete…after that day had knee pain for a few weeks. Thought i was just sore so kept on running thru the pain. A few weeks later, I blow out my knee at a slipknot concert…tore meniscus and partially tore PCL….got knee scoped 4 weeks later…took me about a year and a half to fully recover to where I could even just squat down. But now I’m back better than ever!

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