The Truth About Pec Strains

Pectoralis major

Justin Ware and I were talking about pec strains the other day, so I figured this would be an opportune time to discuss how pec strains come about in the gym.

Now, keep in mind (as many are more than willing to note) I'm not a therapist, so I'm not going to discuss treatment strategies.  Rather, let's discuss how pec strains come about in the first place, as well as how to avoid them.

The pec strains that I've seen over the years can typically be traced back to one of two issues:

1 - Poor programming which leads to overuse, and/or

2 - Scapular instability

Let's discuss each a little bit more in depth.

With regards to programming, it's like anything else - a lot of issues arise when you increase volume, intensity, or both, too quickly. Runners are notorious for this.

You see it time and again - little Johnny reads about the "blow up your pectacles" or "increase your bench 50 pounds in 2 months" and goes from 15 sets of bench in a workout to 30.  It's amazing what the body can adapt to, but every body has its threshold.  All those stupid things you do over the course of months and/or years will come back to haunt you. 

If you're reading this blog, I'm assuming you already know that structural balance is important.  As well, you also realize that you have to be judicious when raising volume and intensity, so let's look at #2 instead.

Scapular instability is another huge cause of pec strains.  You'll see this quite often in bench pressing - you should be able to keep your scapulae retracted and depressed throughout the set.  If you are unable to do this, you've reached what many would call technical failure. This is a critical component of training that many overlook.

Your prime movers might be able to crank out more reps, but you lack the appropriate stability to do so safely and effectively.  Going beyond technical failure is where many pec strains occur - you exceed your body's ability to appropriately stabilize your scapulae, and the pec gets overloaded.

This is why getting a hand-off is so important; you want to set up nice and tight through the upper back.  Not getting a hand-off often results in "pushing" the bar out of the supports, versus "pulling" it out.  This is a very subtle distinction (and one I stole from Dave Tate), but it makes a huge difference in your stability throughout the set. If you "push" the weight out, you often lose your scapular position and stability.  "Pulling" the weight out, along with a hand-off, keeps you in the appropriate scapular position throughout.

Injuries are a part of the iron-game; if you push things hard enough (and long enough), chances are an injury will crop up at some point in time.  However, smart training and adherence to basic principles will go a long way to keeping you healthier and stronger for a lifetime.

Stay strong

MR

(If you'd like more info on the bench press, check out the following articles: Defending the Bench Press and Yo, How Much Ya Bench?)

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My Training Stories #1

MR Squat

I clearly remember my first powerlifitng-related workout.  Needless to say, it was humbling on numerous levels.

I had just finished up a semester-long internship with the Ball State University athletic teams, and I realized that if I wanted to go anywhere in the industry, I needed to get stronger.

A lot stronger.

After being surrounded by behemoths for the past four months, I was serious about getting stronger and refining my craft.  My first day of powerlifting practice, I had a whopping 185 pounds on the bar, and I was doing sets of ten.

My knees caved, my back rounded, and the lactic acid pooled in my thighs – and this was only the first set!  It was single-handedly one of the worst training experiences of my life.  Then, it got a lot worse.

“Damn, look at Squat-o-saurus” bellowed AJ, a 300+ giant who had aspirations of playing in the NFL.  Needless to say, it was hard to come back with a rebuttal, as he had just maxed out at over 600 pounds the week before.

Unwilling to let someone like AJ get in my way, I finished my second and third sets.  My legs were absolutely smoked; and I knew the workout had only begun.

As I started to regain my bearings, I heard plates rattling in the rack next to me.  I was glad to know someone else was going through the same pain that I was.

Then, the humility really settled in.

In the rack next to me, 123 pound Michelle “Hamstring” Amsden was squatting 225 pounds for some of the cleanest ass-to-calves squats you could imagine.  Now granted, this girl was a freak and went on to squat 369 pounds and a bodyweight of 123, but it definitely didn’t boost my male ego.

By the way, 369 at 123 is 3x body weight for all you math majors out there.

I think I was literally sore for a week after this workout, but I kept coming back for more.  Almost 10 years later, I still love the feeling of a great squat workout, and I firmly believe that one workout started laying my training foundation for years to come.

What about you all?  Any classic “cut-your-teeth” training stories for the group?

Next up, I’ll discuss the most sore I’ve ever been after a training weekend.  Two words will help build the suspense: Westside Barbell.

Stay strong
MR

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Happy Holidays

Happy Holidays

Just wanted to wish all my readers, family and friends a Merry Christmas and Happy Holidays.  I appreciate all your support, and wish you all the best.

See you next week!

Best

MR

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More Praise for A&C

Assess and Correct

The praise keeps rolling in for our new product, Assess and Correct.  Here are two plugs that have come in over the past few days:

I have had an opportunity to view Assess and Correct, the latest work from Cressey, Hartman, and Robertson. The materials provided in this package are fantastic and empowering.

The DVD's and manuals allow one to easily identify limitations, dysfunctions, and asymmetries.  From there, you'll work toward correcting them, all in an easy-to-follow and efficient manner.

I enthusiastically recommend this product to all athletes, coaches, and movement therapists.

Josh Renkens, DC, MA Ed., ART, MAT
Nashville, TN

Here's another from a former online client of mine who suffered from undiagnosed patellar tendinosis for years while playing basketball and volleyball in college:

Hey Mike, I'm doing great!

The knee has been feeling great for a while now and I still cannot thank you enough for all your help. By the way, I just have to tell you how great of a product A&C is. Truly the best product on the market today!

The feedback definitely does not lie; Assess and Correct could be the final piece in your training puzzle. Whether your goal is fat loss, muscle gain, or performance enhancement, why not determine your limiting factors and address them in 2010?

Make it your best year ever; check out Assess and Correct today!

Stay strong

MR

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