Pec Tears and Bench Press (WARNING!)
ฝัง
- เผยแพร่เมื่อ 27 มี.ค. 2021
- If you are worried about suffering pec tears when doing the bench press then you are definitely going to want to watch this video. Recently, there have been graphic videos going around showing a bad pec tear suffered by bodybuilder Ryan Crowley. In this particular case, the tendon avulsed from the humerus leading to a long recovery and an uncertain return to previous physique levels. Are you the next in line to suffer a pec tear on the bench press however? We dive deep into the anatomy and biomechanics of the chest to determine that.
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First, it is important to know who is even susceptible to tearing a pec in the first place. In general, the ordinary and rather sedentary person walking around does not ever suffer a pec tear. It is a muscle that has to be placed in extreme positions to incur injury. The two populations that this does happen to however are athletes and weightlifters.
Athletes who compete in rugby, football, boxing or even professional wrestling are often susceptible because of the high spontaneous eccentric forces that can be placed on their pecs during the actions of their sport.
In weightlifters, the overwhelming majority of pec tears come from one exercise and one exercise only - the barbell bench press.
Notice, I did not say the dumbbell bench press.
Why is that?
There are stresses that are unique to the barbell bench press that are not nearly as high in the dumbbell bench press that hold the key to determining the true vulnerability of the former and whether you need to worry about tearing your pec when doing it.
If you examine the bench press you can see that there are three components of it that place the chest muscle in a more stretched and potentially injurious state. They are the the abduction, internal rotation and extension of the shoulder joint. Whether you use dumbbells for bench press or a barbell, there is only one of those that can be altered depending on preference or mobility of the person performing the exercise. That is abduction.
There is no variance to the amount of shoulder rotation that you can apply to the shoulder. Theoretically, if you placed the shoulder in more internal rotation you would take some of the stretch off of the chest at the bottom of the exercise and perhaps decrease the risk of a torn pec, but this isn’t allowed. Introducing internal rotation at the shoulder under a bench load is a recipe for AC joint disaster.
The same happens with increasing the amount of shoulder external rotation on the bench press. This will only place your elbow out in front of the bar and significantly decrease your pushing power when performing the exercise.
The extension of the shoulder is not a determining factor in pec tears either. As a matter of fact, the amount of extension that you get at the bottom of a dumbbell bench press is greater than it is on a barbell press because the dumbbells can go deeper.
Abduction of the shoulder on the other hand is variable, mainly because it has a lot to do with grip width when performing the barbell bench press. With dumbbells, your hands start and finish very close to each other almost directly over your pecs (or at biacromial width). As the hands drop from this position, they allow the elbows to tuck at around 45 degrees to the body. On a barbell however, the hands are placed outside of acromial width (sometimes up to two times or more).
This is evidenced by the fact that the elbows will be hard pressed to be kept at the 45 degree angle to the torso and often times are more likely to be found at 60, 65 or even 70 degrees away from the body.
Now, this doesn’t mean that you have to stop bench pressing if you want to avoid a pec tear. Instead, you just have to make sure that your body is able to accommodate the stresses that your chest will incur when doing the bench press.
The first is to perform a pause bench press.
The next step in the progression to preventing pec tears is to perform a double pause rep bench. Stop once again a couple inches from the chest, lower to the chest and stop again for a brief pause before exploding the bar back to the top.
Next, the weighted pushup is an amazing way to increase your ability to perform a bench press without injury to the pecs.
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For more videos on pec tears and bench pressing as well as the proper form on a bench press to avoid shoulder injury, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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nice
Lost again
WON
First
@@vornamenachname6282 Congrats.
I always tear both pecs to maintain muscle balance
ffs 😂😂 this was a good one😂😭
I'm gonna use that tip in the future! :)
69th like
ded
👏🏼🙌🏼
Jeff is a type of guy who says "that's not the way to tear your pec, here's how we do it"
How tearing your pec the wrong way is killing your gains. Tear it this way
th-cam.com/video/994uhvg1gcY/w-d-xo.html
That's actually what Mike O'Hearn would say
And somehow work the word “abduction” into it
This may have been the most anxiety filled video I’ve ever seen . I could just feel my chest cowering in fear
😂 same! pecs were tryna hide from the damn video 🤣🤣
Facts 💯
Me too bro
Don't be, the majority of the people here will NEVER come close to putting the hard work it takes to risk such injuries. If that's you in the picture, you're safe as a baby in the womb.
@@lelandgaunt7130 lol yeah ok bro
"How tearing your pecs is killing your gains"
😭😭
LOL !
Stuuupidd bruh 😂😂😂
Jeff has absolutely no mercy showing us that clip *four times* 😂
Yeah dude, what the fuck!!! 😖🤮
He's using scare tactics to keep us safe. I love it. Very Jeff
I just saw this comment right after I saw the first one. Thanks for the warning! 😂
Thanks for the warning
I was doing my best to avoid it but he snuck it in on me real quick.
Oh, the “paper sound” when the tear happens is so terrifying
dude i got shivers all over my body
I cant ,i cant wont even go heavy after seeing this
Terrifying but worth the risk
Sort of like wet cardboard.
Happened to me a few weeks ago... so painful
Who else kept closing their eyes whenever that clip came back on after watching it the first time???
I didn't even watch the first time. :-D From the title I knew what to expect and I'm a real pussy when it comes to sh*t like this.
Blood? No problem! Syringes? Yeah, so? Sowing a wound? Maybe not over breakfast, but yeah, I can look.
But tearing muscles and snapping sinews and breaking bones? I almost faint instantly. Everyone has a weak spot.
@@BlackAdder665 same, I just skip it
I laugh whenever I see the pec tear video, because somebody commented "is this a tutorial to pop an instant titty for men" under the original video and I remember the comment every single time 💀
I actually repeated each clip 3-4 times. It's not something that you see often, if ever.
A friend of mine tore his pec while doing a muscle up. In his late 40s. The doctor told him that as one ages, tendons become stiffer and he should have warned up better.
I watched them all...
Jeff dragging his fingers like a tear felt like a tear on my soul.
I like how Jeff posts this on a Sunday, because tomorrow is chest day for most of us
Monday is for legs
No one does legs Monday
@@a-aron6724 why not
@@D0N0TCLICKME yeah dude, cuz after Sunday's rest, you hit the gym real hard at the start of the week, but if you hit legs real hard on Monday, you would get soreness for atleast 3 days, which could result in you not pushing enough on the upper body big muscles like chest and back... You would feel tired for a real big part of the week. I live in India, and almost everybody here follows bro split, even professional bodybuilders, and it's not a bad thing, it has served me real well... So my split mostly goes like:
Monday- Back
Tuesday- Chest
Wednesday- Biceps
Thursday- Shoulders
Friday- Triceps
Saturday- Legs
And Sunday rest...
If you see the pattern, it's like pull and push movements are alternating in the week, and we start at the start of the week with big upper body muscles, and those muscles are favourites of many to hit and hence you can happily keep on pushing through the week, and as your body keeps getting slower throughout the week you start hitting the smaller muscles, like shoulder and triceps, and then in the end, you finish the week with a banging leg workout, and then you can rest for 1 full day, and go back for the back the next week which doesn't require much leg work and you get some real good rest.
And, that's my view on why you should not train legs on the first day of the week. But everyone's got their own point of views, so no offence to anyone!
😂😂 facts I might move up 20pounds to 90 pounds tomorrow!!! I got it!!!
Jeff: don't fear heavy weights guys
Also jeff: shows that video
Gotta know what could happen. yk
8:02 The timing on that fingersnap ouch
Jeff the type of guy who would shake hands with you twice, first with left and then with right, just to avoid muscle imbalances.
Damn,. U literally got me man.🤣🤣
LMFAO
😂😂😂
I don't think I could go heavy on bench press after seeing that pec tear for a while
I just went for a 2 rep PR lol 😂
He was going for one rep max that he couldn’t even eccentrically handle.
@@DNJ9o9o I think he could if he didn't do 405 to FAILURE on the set before like a damn idiot
if youre natty and not a half repper you dont have this risk
@@rooost9856 you still have it
I appreciate Jeff for the immediate response of this event. This shows that he's concerned of everyone's safety out there when going to the gym.
I love the production quality increases.
The scenes where Jeff is racking a weight while talking helps to create more "action" in the scene.
I especially appreciate the visualisation of muscle tears as seen at 1:47
I can’t speak for anyone else, but watching videos of pec tears is going to kill my gains
Fr
I closed my eyes, I prefer not to watch anyone get badly injured, it's not for me
@@limitisillusion7 I skipped it the first time he showed it. Was caught off guard when he showed it the second time. Damn
the REAL gains goblin... gym fail videos
I broke out in a feverish sweat seeing that.
While taking a crap, I now hear Jeff's voice saying "Make sure your core is engaged, and you have proper leg drive to achieve a full contraction"
Underrated comment right here
That's called "poopduction".
and? did you tear the shit out of your ass or not?
Dammit that’s where I am now and I am hearing him too....thx buddy
@@twister4489 Lol make sure your back is straight. It's not a set of 10, it's 10 sets of one
Jeff your knowledge is a blessing on this world. I hope you get the appreciation you deserve.
Thanks Jeff. This quite a relief, especially the alternative you mentioned at the end. Even though I don't do heavy-heavy lifting, I still felt quite alarmed when I saw Ryan's video. I think we need to be informed about how our body works and probably most of us aren't, and just do weights without even thinking about the potential risk of injury! Keep on doing the great work and informing/teaching us. Thank you.
Key points :-
• Pec tears happen only in barbell variation where the load is too high and pecs are too weak in the arm parallel to floor position.
• never abuse anabolic steroids.
• keep your elbows tucked in while pressing.
• don't go too wide on the barbell bench press.
• never ego lift.
Its more the fact that the connective tissue is too weak, not the muscle itself
And don't do Ego Lifting.
Thnks dude , really appreciate it👍
Keep in mind that most people injure their shoulders because of poor technique. Most of us are not strong enough to injure our pecs but a lot of people are dumb enough to fuck up their shoulders.
@athlean-X I'd like to see a video on hamstring inbalance/weakness, underdevelopment and the connection between walking and other sagittal plane leg exercises...thanks
That sound - the guy just flopping down - good he had spotters because that was a real disaster if he didn't.
100% that heavy bar comes down on his chest or head and he might be gone.
@@jeremy144713 Yeppers - one thing I am doing is working with bands - I started a few months ago - and I find that it's better to inorporate bands into weight/strength - because then you aren't burdened with using too much weight. The weakest point of his lift is where he suffered the injury - that's classic in constant resistance training. Variable resistance changes the dynamic - then adjusting for too loose of resistance at the weakest point - use weight to generate more power. i dunno it's working for me so I am doing it.
Having one of the strongest blokes on the planet to spot us always a bonus lol
actually, having Larry fucking Wheels as spotter is the best insurance posible xD
And how he just curled that much without tearing his own. Larry is the best spotter you could have
Or he was on a massive amount of gear and his tendons weren’t able to keep up with the significant strength increase of the muscles
Plus the lack of mobility and going for 1 rep max when 1) he's not often training for that, 2) made a very big jump from the previous weight instead of being more reserved in the progression, 3) going to exhaustion without leaving anything in the tank on the previous set before a one rep max (?)
@Krazy Guy We ain't talking about Jeff mate.
@Krazy Guy He's not tiny just not going for bulky he has his goals and you have yours.
@Krazy Guy definitely not skinny
@Krazy Guy bro your name is Kraft Guy and you have a Minecraft pfp, what are you talking about ‘muscle’?
I love how thoroughly this is explained. Thank you so much for such amazing content!! this is indeed useful and will ensure our chest are safe.
Hearing Jeff’s voice in my ear while I do my bench press, makes my pectoral muscles feel more safely
😂
Lmao true
Haha
Why r u gae?
@@Dreamsic *most saftier
I can't believe Jeff tore his pec just to make the thumbnail for this video. truly the most dedicated fitness youtuber. we don't deserve him 🥺
HAHAHA GOOD ONE
@@umbaku3854 you’re laughing gym dad just tore his pectoral muscle and you’re laughing
@@ireallyhatemakingupnamesfo1758 dad?
Looks like he was benching one handed
😂
Hey Jeff,
I just wanted to thank you because I’ve been working on getting in better shape with your videos. I’ve always been really skinny but been going to the gym for the last 3 weeks and my coworkers have started noticing I’m getting stronger. Just wanted to thank you!
As always very helpful! Thanks Jeff. I appreciate everything
This never would have happened if he just did face pulls
Hahahahahaha
😆
I do them everytime now.
Dude this is too funny and such a great reference ;) Any long time viewer of the channel is laughing reading this
Key take away roids make you more likely to have these kind of injuries. Because the muscle develops quickly and the tendons/joint doesn't.
Besides that i have heared that anabolic steroid weakens tendon tissue to some extent but i can't tell you the science behind that.
@@einruberhardt5497 lol so youre spreading information that potentially has nothing to back it up?
@@elishalopez7659 Well not everyone is Jeff Cavalier :), just google it man. But anyway if that is your defining factor of taking roids than you are a lost man :)
That is why people have to wait a certain amount of time between corticosteroid shots, because they weaken the the tissue/joints.
@Jo Jo Thank for bringing this up.
THANK you for this honest video Jeff... so much invaluable information even for our every day training...
This is extremely useful content, thank you for all you do jesse!
I loved the specific word choice used: "abusing anabolic steroids." No sugar-coated "enhanced lifter" BS. It's very important considering that many young people watch these videos. Keep it up.
Or could it be that he ‘uses’ steroids and so only wants to criticise the ‘abuse’ of the substance. Which is fair enough.
@@idreeskhan8885 y'all really out here lifting for 2 months total and assume everybody bigger than you is juicing lmao
@@mmmyum4779 🤣 ikr shi sad
@@paragonconditioning8119 Anabolic steroids are prescribed by doctors for many different conditions, which is one way anabolics are used safely. He is not talking to these people. He was certainly not implying his own steroid use, although, its possible at his age he is on a small TRT prescription, however, that is no ones business but his doctors.
@@killergoldfish117 yeah isn't Jeff like 50 yo already
0:22 This takes the ''Going till failure'' to a whole new level.
Underrated comment. I got an actual laugh out of that 😂
FOR THE MASS
Gotta risk the gains to get the bigger gains , right babe ?
Failed successfully
@@truepowerfields WHATEVER IT TAKES, RIGHT BABE?!
I love videos like this!! Love learning the info and terminology!! So good! Make more like this Jeff! Keep up the good work!
Great video jeff, very informative thank you again for educating the everyday lifter
Omg, why is that video being showed so many times. I feel a tear in my soul.
Thank you! Once was enough..we got the message.
@@aaronlohnes2022 A-Aron. Sorry I had to😂😂😂
Totally agree.. i had 2 look away as soon as i saw it back on. I felt sick after seeing the 2nd time.
I had to close my eyes also 😖
@@Nascibiomed I didn't close mine, but I looked away. That way I could kind of know what's going on on my screen, without seeing all the details. Then after the damage was done and the clip ended, I looked back at Jeff on my screen again. I felt pretty athletic by performing this exercise for multiple times.
Ever since THAT pec tear, I havent been training chest as hard lol
Just don't overdo it man use your brain
@@Milan-mh4nc I honestly always have trained for peak contraction with more volume instead of strength training but when I lay down on that bench that's all I can think of lol
good reminder to keep training smarter
If U are not on roids and dont ego lift you will be fine
lil chest ass boy u better start again , just don’t be dumb about it & don’t ego lift. Form is king
Jeff in prison
Sees someone drop the soap
Teaches him the hip hinge
Lmfao
you provide the highest quality information in the field of weight training on youtube.
I want to thank you
Greetings from Germany
The pec tear video is seriously traumatizing
I kinda got a phobia after watching it
Can't imagine how awful it must have been for the dude
It was obvious from the warm up that he could not move the weight. This is what happens to a blow hard that puts his ego first. He set himself back by several years because his ego would not allow him to remove some plates. I hope he recovers and that he learned his lesson.
There is no shame in lifting less weight. Professional Power Lifters and professional Strongmen are the only ones that are justified to constantly test their "max".
For everyone else, going for max lifts is absolutely senseless because the risk is extreme, and there is almost nothing to gain.
@@StationaryEarth From what i could tell, MPMD said something about what some TH-camr's do to entertain us, just to give us some content. So i wouldn't be to quick to judge his ego lifting. Not saying he did something wise, because it was stupid. However... Sometimes we all go a little out of our ways to do something for other people, although it may not be the smartest thing to do.
@@StationaryEarth relax with the blame game pal, dude was lifting and got injured thats all that happened here, what was obvious to you is not obvious to all because if it was then nobody would get injured ever
@@StationaryEarth hi, so I’m a football player and I’m gonna start lifting next week for the first time in my life, I did lift dumbbells. I’ve read up on how football players should be lfting to build, strength and power(while also bulking in my instance) and I plan on doing progressive overload training since that’s what programs says. Know that I read ur comment it scares me. Can u explain to me if I should do progressive overload?
@@NahomeBruk Progressive overload = Good form, good technique, one rep more, one more set, adding the kgs slowly, mastering the exercise. There is so many variations to it. My advice is, don't overthink it.
8:01 that snap startled the heavens out of me because of how perfectly synchronized it was.
I was looking for this comment x)
The best way to avoid getting injured in the gym is to follow Athleanx. Thanks for breaking it down for us Jeff.
Thanks Jeff, brilliant video, some really good tips and information, many thanks
One of the best videos you've put out yet Jeff, love how practical and rooted in evidence the explanations were. Also, I never really thought to use weighted pushups in the sense of preparing for a bigger load on the barbell bench press, I might try that this week to switch things up!
After having seen the original tear apart video, i never wanted to see it or anything like that again. Then, Jeff made this video and i'm still puking.
*four times
Thank you for the motivation and help Jeff 🙂🙌🏻👏🏻👏🏻
Jeff is ruthless, he showed that clip too many times, and that tearing action killed me
@Alpha MMA Fight Clips nah the longer the vid the more money 💰 he gets
Glad to see Jeff coming back to his golden era content♥️this almost felt nostalgic
As a natural powerlifter, my general advice is to make sure your muscle or tendon can handle the pressure. When I usually train for one rep maxes, I tend to warmup and try to get use to the pressure before actually attempting the weight. You can strengthen your ability to handle pressure by going slow on the eccentric portion of the lift. Also if you are doing this I recommend not to exceed more than 110% of your one rep max to avoid injury or tear.
I believe in the larry wheels video the guy in the video couldn't handle the overwhelming pressure on his tendons and thus teared his pecs.
Summary: Aslong as you condition your muscles to handle the pressure and perform the bench press properly you shouldn't worry about getting a tear.
Wait hang on maybe I'm missing something obvious here but how are you supposed to train the eccentric on a weight greater than what you can actually lift? Machine assistance or something? I'm a relatively new lifter (in my first year) but I have a bench / squat rack / free weights at home so I'm thinking of it in the context of a barbell exercise and it's not making any sense to me lol.
@@Nightman9001 Use a spotter or do it on a rack using safety racks
I tore my right pec horribly benching, and my left one last night. Neither were working within 100lbs of my max .
@@killemall1983 did u warmup properly and lifted those weights recently? Any red flags u felt
@@jamesdenton4986 yup, spent about half an hour warming up as well as 6 sets of light to moderate weight.
I admire your knowledge and what you do brother 💪🏼
Hi Jeff. I just tore my pec major yesterday. I am supposed to go for surgery to re-connect the muscle. I did this benching also. I love your videos. The mechanical breakdowns and science behind your tutorials and training for athletes are awesome. I wanted to ask you if you can please possibly do a deeper dive video on pec tears / post-surgery recovery exercises/physio and inform us of some ways to get back to 100% strength safely?
Agree just had my first follow up from surgery the other day
Same here. Tore my pectoral major tendon at the humerus. Would like to see exercises post-recovery to strengthen it. Trainers have said to stay light/medium weight and to do dumbbell press. Haven't done any barbell press since
2:34 What it felt like when she broke my heart 🥺
You're such a beta
🤣🤣🤣🤣😤
This is worse than that to be fair
🤣🤣🤣
Stop worshiping women and you will never be hurt when they try to hurt you. Worship God instead and follow Jesus. Jesus had form, he was a carpenter and was very masculine, not some beta male pansy. Be like Jesus, love all and love God and all other things will be added onto you.
Tore mine 1 and a half years ago, grinding my 8th 225 rep. It can still happen with lower weights. My pec has like 70% less connection to the bone now and I am afraid that I will complete the tear if I'm too tough on it. I don't bench anymore. Be careful, chasing a number or look, it is not worth the risk of permanent damage. Don't stop lifting, just be aware that mobility, warming up, and proper form, are just as important. Even doing all that, it can still happen.
Oh yea after this injury, I will never lift more than 200 pounds lol
ARE YOU OK now
I felt a tear today just earlier but not sure how severe it is, I feel pain just moderately and more when I stretch my arm back
@Nice Shot Lol
Dont bench
Great video! I didn't realize the there is much less risk with the dumbbell press, but that's very useful to know. Makes me only want to do dumbbell presses from now on!
Sadly. I was at a gym may years ago and witnessed some jughead bench pressing too much weight and saw him tear his pec. I was a very distinguishjed noise that I will never forget for the rest of my life. Good video Jeff!
Too late for me, train smart everytime, don't forget that. Tried to push myself now I can't even use my right chest, do a push up or curl with my right arm, probably won't be healed in time for a physical test either now. GL with your lifts everyone.
How is your peck doing now?
Really appreciate this post, having been dealing with pec/shoulder injury for almost a year
You gave me a fair warning, and I still was not ready for that video. Thank you for bringing the science and safety back to fitness.
It is very surprising that Jeff never gets run out of contents🤔
Well I mean he does recycle content a lot. But he’s still reliable.
Well when you get lifters doing fucked up things like popping a titty that bad Jeff is like fuck... I got you guys 😂😂
I don't want him to ever run out of content.
How running out of content is killing your gains
The body is`nt small dude
I would have liked to hear the “incline” version addressed. To me, maybe going for a max incline bench isn’t the greatest idea... but rather, use it as an accessory to flat bench. That video was obviously a max attempt, or possibly even an above max negative.. bad either way. But I like the stress on making sure you’re working on control and strength at all points of the exercise. But this could relate to several other exercises.. you don’t max out rdl’s, or good mornings.. or something like a close stance squat, you use them as accessories to the main lift.
What are your goals? Just looking big? And not competing in weight lifting? Then don't do the max attempts. They may be fun, but hypertrophy-wise pretty unnecessary
So maybe just do the bench press max if you insist
Yes - this is important. Jeff should have addressed that it's an incline press - which should create more stress on the pec.
Also, perhaps it's better to NOT train with someone who is too much stronger than you. It might cause you to foolishly try a max weight that is too much, and lead to injury - which I bet is part of the story for this instance.
I would even go so far that it was more than a max negative. He couldn't lower the bar in a controlled way almost from the very start. If one assumes that a controlled negative is 30% more than the one rep max, this one was probably 40-50% higher than his 1 rep max.
He tried to do far above his max on incline by about 50-70lbs.
@@dbased1915 Just like the Russian guy who blew out both his knees squatting during a powerlifting competition a few months back (the video was all over the internet - even mainstream news sites). He tried a max c.40-50 lbs heavier than he'd done previously. Also I wonder about PEDs in that instance as well (he was lifting in an untested event).
Amazing video Jeff very helpful
Good video, I wasnt particularly concerned about my own personal risk, but I took some info here that I think is helpful all around when warming up for heavy lifts, and just all around helping my goals as far as the barbell bench press goes.
For starters, don’t do steroids.
I was just telling my guys I’d like to see the stats between steroid lifters vs non steroid lifters and pec tears
@@big0514 I would like to see those stats too. All I know is that I’ve been in the bodybuilding industry for a long time, and the only people I’ve ever met that have torn their pec had been on roids.
100%
@@jesse8737 better to be healthy than look like a meathead overgrown bicep who can't even wipe their ass
I know I'm late to the party, but I've been natural all my life and I tore mine recently. It was strained for a little while and I never let it heal all the way, it felt okay until bam it tore on me. I'm an idiot for pushing myself and not listening to my body. It can happen natural as well and you'll usually strain it a little before it would tear all the way. For anyone reading this, please back off from benching if you strain your pec. I learned the hardest lesson of my life by not backing off for a few months.
Next: (WARNING!) Risks of tearing something when doing facepulls.
Lol..
Instructions not clear..tore my dick off
Disclaimer: Not hymens!
Yea, on April 1st 🥳
Nah it's more like: "WHY FACEPULLS ARE KILLING YOUR GAINS!"
Very well made video, thank you Jeff!
.
Fantastic video, thank you for the detailed analysis of the pec tear and the action I can take to strengthen my pecs in that red zone.
Who else thinks of THAT video when incline pressing? 😖
Just watched that one yesterday. Now I wish I hadn't. That sound is stained in my memory.
This guy really help me a lot in every situation...
You almost always have a video for what I'm looking for. Before I even searched for your take on this... it popped up on my screen
I haven’t watched an Athelan X video in sometime but man, the quality is still top notch and even better now with the highlights and camera angles! I don’t care what people say, the Jeff explanations are still the best! (Even though the Mets still break my heart)
I close my eyes everytime it happened a real life horror flick damnn!!.Lord have mercy on us, hope dude recovers well
After I saw that video I said
to myself that I'm never gonna touch any kind of steroids its not worth the risk
Yeah I looked away each time. Seeing it once is more than enough.
@@Tony-pb2gi
Same I also look away
or close my eyes
each time that I see it
if that would happen to me I would never do bench press again
Yea I first saw the vid on more plates more dates and it made me wince lmao. I look away now I ain’t watching it again.
@@Tony-pb2gi I got mad, like why does Jeff keep showing this terrible scene
Watching this video, I was constantly worried he was going to show the injury happening again. It was probably the most fear I've ever felt watching a TH-cam video
Excellent explanation Dr. X thank you!
@athlean-x As someone who has recently had a pec tear (partial sleeve avulsion at the muscolotendonous junction) and the surgery to repair it, I can attest that extra care should be taken when performing the bench.
I've been training for over 10 years, don't take steroids, and did it in the 3rd rep of my 2nd working set of just 225lbs. I had good form and a spotter, but was dehydrated from the days work. In any case, though rare, I think this can happen to anyone.
I get my sling off in 2 days and then begin 10 weeks of rehabilitation. I've had 8 weeks off work so far, and lost some considerable gains. I can say with certainty my days of benching heavy, if at all, are over.
Thanks for the video, Jeff. I kinda wish I saw it in early January though.
Whenever I'm thinking of this incident, I'm like "I'm not afraid because I won't ever force myself lifting more than I can reasonably lift"
especially once you start hitting truly heavier weights. i only bench about 100kg, but that is pretty heavy for me and bench. I could go higher for sure but it would start to get dangerous. so instead I work on reps. it's still heavy as shit and can give me a great work out. for sure I love to lift heavy but whether its size or strength, you can achieve the same goals by trimming a bit off the weight and upping intensity, slowing speed and upping reps a bit.
Unless you're competitively power-lifting, I've never understood going for a one-rep max. Do people think they're not getting stronger if they're gradually lifting more weight for 3-4 reps?
@@chrisf247 could not agree more it's truly important to respect your cycle of training if you want to improve. you can't do powwer or volume year round. personnally I train for power and PR or Sub PR for 3 to 4 months. To slowly and carefully work your way up then I rest that body part for 7-10 days and go back to volume. I do 2/2 power/volume or 2/1 volume/power. It prevents you from hitting a plateau and it also keeps you busy.
@@ColinPatrickWeiss yea I always do 80-90% of what I think I can do for reps.
Came for motivation before starting my bench press workout today. Now going to do what on do on leg days - skip it!
I tore my pec major (avulsion area) like 15 yrs ago. it never fully healed. I still have weakness and slight pain if i go too wide on bench or even when doing pull-ups. This explained so much to me. great video-thank you!
Hiii bro ..my left chest is so mush painful since 2011 after doing heavy push-ups.any progress?
Hey athlean-x I’ve been watching your videos for a few years now, Its been absolutely life changing from the tips to actual full workouts I’m currently in the process of doing one of your workout plans right now but out of curiosity how did you get so into working out and how did you learn the things you know. I’ve been looking for a career and from your videos I’ve gotten into fitness and health a lot, keep up the awesome videos 👌 from down under
I think Jeff should do an entire playlist on common injuries in the weight room and how to prevent them
You don't want that. The video clip used in this video is enough!
I watched that tear video last night... Messed me up for the whole night 😭
This is such a comprehensive video, it explains so much thankyou for making this video
Nice explanation and remedy as always👌🏾
Am I the only one who has been watching these videos for years because I'm always planning to start exercising but never actually do and now I have a bunch of exercise knowledge I have never used.
at least you will be ready
Why not just start?
Stop playing witcher 3 and hit the gym
You rock. The science is awesome. Thanks for explaining this - it makes so much sense
High quality content as always!
“that’s probably what you’re most concerned about, are you next?” 💀😂
🤣🤣
😂
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I used to be all about bodybuilding but now im all about bodyweight calisthenics and i feel better than ever
Thank you. This was very insightful information.
Great quality video! Loved the tearing cuts!
This is exactly the video that was needed. There's no stupid exercise (within reason), just doing them stupidly
Kipping pull-ups, assisted dips, hip machine, squatting on a smith machine with clips
@@Libtardo123 again not stupid exercises, just stupid ways of doing them
Maybe Upright rows could be considered stupid? Not sure but I definitely don't like them
@@x3mbr if you turn it into a high-pull instead then it's amazing
@@theadventuresofflop6408 this man gets it
What videos have been circulating latel...? (0:29) AAAAHHHH!!! AAAHHHH!!! HOW DO YOU UNSEE THAT!?
JESUS! That was brutal!
Exactly the same here!!
Jeff, the 🐐! No one else is better for the knowledge and the tutorials. No one!
Excellent video.Thank you Jeff!
8:02 This "Tick" sound got me goosebumps 😣😣
😭
It's like those gym videos of people's limbs bending in the wrong direction. I saw this video of a woman who was pushing weights with her legs and the weights would retract towards her body. Only this time she pushed the weights too far away from her due to being distracted by people around her and because her legs were fully stretched out, when the weights came back they bent her legs in a way that they are not supposed to bend. Probably one of the nastiest and effed up gym videos that I have ever seen. I get bad chills down my spine just thinking about it.
@@christianriddler5063 😢
Nah it's normal
@@iamalegend5620 Just an every day occurance :D
05:14 proper technique
09:18 variation 1
09:40 variation 2
09:54 strengthening exercise
don’t forget about 0:27
That was very helpful. Thanks Jeff.
this has to be the best channel on TH-cam
A video on how to progress back into your training after a injury both minor and major
I almost pulled a face muscle from grimacing at the sound of that guy's pec tendon popping.....definitely gonna have some nightmares about that tonight.