How to fix Pec Strains - chest strain / pectoralis minor / pectoralis major strengthening exercises

[@daniellien3334]

I have had a pain in mostly my armpit area but it started out with not being able to take deep breaths because of a sharp pain because my whole sternom to armpit was in pain. It's been 3 months and I'm still not healed. Mainly it feels like my armpit is tight and needs to stretch but sometimes it also hurts under my breast by my ribs. Can anyone help? I do not have insurance to see a doc....well I've been 2x and spent $700 and they told me nothing. They did and X-ray and EKG, heart is fine.

[@MrSN_]

The same thing happened to me 1 yr ago..Now I feel better.

[@hgmrick]

How did it start? Was it a sharp pain that started suddenly? Are you still working out? If so how many weekly sets for chest?

[@rythaguy1452]

this is me been 3 months and still very tight and uncomfortable if i try to workout especially any tips has it gotten any better?😊

[@hgmrick]

@@rythaguy1452 stop working out chest for a few weeks. For me it only took two but I caught it early. Now I can bench pain free again. Also don't do any exercise that involves the pecs and that would include pullups or lat pulldown. Only back exercises I did were rows for those two weeks. The isometrics he shows definitely help if I had done them before it would've probably sped things up.

[@hgmrick]

@@rythaguy1452 also very important to sleep 8 hours a day, get alot of antioxidants in your diet to help recovery. Fruits, vegetables, nuts, beans, whole grains. At least one of those groups with every meal. Obviously enough protein too.

[@SolidSnake4Ever2003]

Thanks so much for this, I'm honestly not even sure how I strained my left pec muscle, it's been for...gosh....2-3 months now approximately. I have been doing activities like taking the trash out/carrying groceries with my left arm for awhile since my right wrist has gotten better, but it's still not 100%. I injured the right wrist moving to a new apt carrying heavy stuff about 2.5 years ago, I've broken up a lot of scar tissue in it, I initially thought it was just wrist tendinitis but now it's been revealed to be ulnar nerve entrapment. Maybe overusing my left side eventually just strained the pec. I know it's not the most severe grade 3 tear thankfully. It just seems like the stuff I read/watched before hasn't helped me. It initially started as scary sharp pains when I'd take a breath in, and even worse on deep breaths. Thought it was a heart attack until it went away with advil. Other videos I watched didn't even talk about doing exercises, they just said to dig into the muscle very hard to the bone for 5 mins with your opposite hand fingers to "break up adhesions", then stand in a doorway with the arm high, then side level, then low level and stretch the pec by leaning forward for about 30 seconds each. That seems to alleviate the pain for a few days at most until I "do the wrong thing" without even meaning to somehow in daily life, and trigger the aching again. I'll definitely try these actual exercises out. The other channel's videos seemed good in theory talking about breaking up the scar tissue all the time being paramount but in my case it truly hasn't eliminated the condition. They claimed if the scar tissue wasn't broken up all the time the pec has a habit of not healing correctly supposedly with the muscle fibers healing unevenly

[@RehabHero]

@@SolidSnake4Ever2003 hey there! Glad you stumbled onto my channel :) regarding scar tissue, while self massage can help with reducing muscle contractures (involuntary muscle contractions) they don’t actually do much to eliminate scar tissue (and this is what the research shows!). In fact, the most helpful way to reduce scar tissue is through strengthening exercises, and this is due to a principle called Wolff’s law (tissue adapt to the direction of tension that it is exposed to, scar tissue will slowly transform to regular tissue with enough exposure to graded strengthening exercises). This can also explain the random flare ups that you get, as self massage techniques don’t do much to level up your pec muscle to handle activities of daily living. I hope these help!

[@chaosevolution]

I got an acute strain. Below grade one, and no bruising. Just drank some turmeric with water, and gonna rest for a few days. Can still press just fine. Only doing medium reps from now on. Now low reps.

[@RehabHero]

@@chaosevolution good luck with your recovery!

[@Justmyopinion761]

Great video. Strained my pecs both a few weeks ago doing speed bench press. It happens. I have pain but haven’t lost any strength. It’s more fear when I unrack heavier weights. I can still move around my max on bench give or take but I’m a bit scared to push it until the pain subsides

[@RehabHero]

@@Justmyopinion761 it’d be smart to deload until the injury recovers, alternatives could include using weight machines (pulley system or plate loaded based) as they tend to have safety systems that prevent you from dropping the weight onto yourself. Good luck with your recovery and thanks for watching!

[@Justmyopinion761]

@ sounds great! I’ll do that thanks so much for the advice!!

[@SashaDaeith]

What about if I injured it while doing a negative pullup with no warmup? Is this still valid for my case? I can do a pushup or a wall ball no problem but any work at the bar is excruciating pain, including dead hang

[@RehabHero]

@@SashaDaeith it might not be your pec as the mechanism of injury doesn’t correlate. You might be dealing with a proximal biceps tendon injury instead, but no way for me to know without testing out your arm or shoulder. Have you gotten diagnosed by a physio or sports chiropractor yet?

[@juan-carlosreyes3735]

Thank you for this very helpful video, doc. Can I continue to work out arms during grade 1 pectoral recovery?

[@RehabHero]

Generally its safe to do if it doesn't hurt during or after exercises

[@angelopulido2585]

Hey man fantastic video!! Definitely gonna try these exercises. Is it a pectoralis major strain even if I feel this pain under my armpit and into parts of my bicep?

[@RehabHero]

it could still be that, but other muscles come to mind such as the subscapularis, teres minor or latissimus dorsi. all of these muscles are found in the armpit region and attach into the bicipital groove which is found around the front of your shoulder and into the upper biceps region.

[@Uchiadude134]

​@RehabHero, awesome video. If I have a grade 2 strain, do these exercises for 8 weeks ?

[@RehabHero]

@@Uchiadude134 generally speaking yes, usually 8-12 weeks of rehab with progressions.

[@Uchiadude134]

Hello, i have a question. Is some swelling a little normal for healing or not ?​thank you @RehabHero

[@RehabHero]

@@Uchiadude134 swelling can sometimes happen as part of the healing process, but its not something we usually push through. If exercises are causing things to swell up, decreasing exercise intensity and/or volume and/or range of motion may help with minimizing it.

[@jay_nickkel]

Is it bad if I’m just now starting rehabilitation when the initial psi started a long time ago. So I stoped working out but now I’m a waiter and carrying the tray has bought some discomfort back. Am I starting to late? Is there a different route I should be taking or is starting rehab later okay?

[@RehabHero]

@@jay_nickkel hey starting now is better than never! Even if you’ve had the injury for a long time. The only thing that will change is that your recovery may take a bit longer than usual.

[@Exalix]

Hi! Will these exercises help with pec minor tendon strain "pectoralis minor insertional tendinopathy"? I have "bench-pressers shoulder"

[@RehabHero]

it can but usually for those types of issues I like to focus on introducing eccentric loading of the tendon at a pain free intensity.

[@red-clad-vlad]

I think I got an inflammation of sorts, barely qualifying as a grade 1 tstrain There is no real pain, and discomfort is from deep dips, and can be felt when trying to keep my elbows close to my body on heavy pushdowns. Do you think that if I don't experience discomfort after a week of rest, and do a short mesocycle of lighter weight training, i could return to heavy benching by January?

[@RehabHero]

Hey there, TBH a week of rest + light mesocycle of training might not really change much. You may return to full capacity only to notice that the issue is still there. Something I'd consider are isometric holds for 30 seconds at 6-8/10 RPE at an angle 15-20 degrees short of where you feel the discomfort. You may be getting tendon overload, in which case complete rest isn't the best answer as it doesn't do much to improve your ability to handle the weights you are lifting. Isometrics at these angles can instead increase tendon strength which can decrease the discomfort you're experiencing. This will also increase your comfortable range of motion (allowing you to go deeper into a dip more comfortably) As for the timeline.... January might be possible, but if you're in no rush to return to heavy benching (for example, if you don't have a powerlifting competition coming up), then it'd be worthwhile to spend an extra month with these isometrics to really build up your tendon. Tendon strength grows A LOT slower than muscle strength, so it typically takes 2-3 months to build up real good. You can still do your regular exercises during this time but I'd avoid any benching that would re-irritate the tendon while lifting. It might be worth mentioning that if you're due for a de-load week / active recovery week this also might be a reason why you're experiencing issues. Generally speaking, a de-load week is completed once every 4-6 weeks of regular training. This is to allow your recovery to catch up with all the hard work you're doing. That said, complete rest isn't what de-load week is about. Instead, during the de-load week you work out at 20-40% less intensity (think of it as just completing movements for the sake of moving, rather than trying to get more strength/muscle). If you ever get a chance, it'd be a good idea to consult a sports physiotherapist or chiropractor that has experience with high level programming. Hopefully there's one in your area! Do your research though, not a lot of physios/chiros out there are used to programming rehab specifically for weight lifting

[@red-clad-vlad]

@@RehabHero Thank you for replying! I did have a deload planned, I had to cut the mesocycle one session short because of feeling the discomfort. Again, no actual pain, just a very slight tingle, if that. And, it also didn't actually hurt during benching, I just think it would be best to avoid heavy chest lifts in general. Ring dips were likely the culprit, but also things like ring flys and ring pelican curls probably contributed I will do my deload with just the isometrics for my chest, maybe even extend the deload to two weeks if I have to Provided I don't feel the discomfort, can I train the rest of my body normally, and just take it slow with chest work until it's gone?

[@RehabHero]

@@red-clad-vlad you’re welcome! Generally of the discomfort isn’t experienced during or after the exercise - then it’s a safe exercise to do. So yes, it’s fine to train the rest of your body as normally intended. Regarding the chest related workouts, modifications are only needed for the exercises that bother you. If bench was always comfortable, keep at it as normally intended. If it’s just ring dips, then that’s when you can do isometrics at near-end-range & comfortable angles.

[@goku1427]

after doing pec decks with moderate weight and a lot of stretch, both of my chests have become tight, no pain but quite tight. did back squats and could feel the tightness all through my pec. don’t know how bad this is or whether i can do other arm movements in the meantime

[@RehabHero]

@@goku1427 you have just pushed it a bit too hard, let things recover and try again with 10-20% less weight and see if things feel fine after that.

[@goku1427]

@@RehabHero yeah i put the pec deck on max stretch with more weight than im used to

[@RehabHero]

@@goku1427 that will do it. Just a pro tip: if it’s a new position or range of motion, generally the weight should only be increased by 5-10% max per week if you’re looking to reduce the risk of injuries.

[@cruz.c]

is it normal for there to be a muscle knot near the sternum when straining a pec? should that go away eventually? and is it normal to feel a strain coming on before it happens? for instance, i noticed my right pec getting tight after benching for the last 2 months, so i took a break for a couple weeks, then i came back to it and felt a sharp pain. the 3 days after that, my pec was super sensitive and my arm was even sore, so im just confused about the whole thing. id appreciate any insight, thanks

[@RehabHero]

@@cruz.c hey these are signs that exercise progression has been too rapid. This means you were increasing the weight or increasing how often you do the exercise too rapidly. It may also be a sign that your lifting technique may need to be optimized. I wouldn’t say any of what you feel is ‘normal’, but it can be expected if the Two things I mentioned are an issue. Spending time to deload the weight, getting better at doing good form, and planning for recovery are 3 things you might be missing in your program

[@cruz.c]

@@RehabHero thanks for getting back to me. its been tough on my mental health not being able to effectively use that arm to train. would you mind guiding me a little more on what i should do or expect? 17 days ago was when i felt the sharp pain, and since then ive been resting that arm, ive only been able to do super light rope pushdowns pain free. i tried to start doing isometric flies the last couple days but then started to get pain later through the day. im also noticing a knot near the clavicle and sternum. is that related? how can i heal that myself?

[@RehabHero]

@@cruz.c Hey, TBH I won't be able to give effective advice as I truly have no clue what is going on without testing your range of motion, strength levels, and perform orthopedic tests myself to understand your current limitations. If it's affecting your mental health, its very worthwhile to see a sports physiotherapist to at least give you an ongoing diagnosis. From there you can then research which methods are best for recovery.

[@SozinsComet]

I hade a grade 1 pec strain located at the pectoralis major, I prolonged the injury and finally decided to stop training chest to let the chest heal. I didn't do any rehab just took 4 weeks off from training chest since it was a prolonged grade 1 strain. When returning to bench press and even just simply stetching my chest I had that discomfort that you mentioned in your video. After watchng this video I decided to do the 5 second eccentric push up (3x6) and final exercise being a 5 second eccentric seated cable fly with 1-3 sec pause isometric (3x8) 2x a week. Then after 4 weeks I want to return to barbell bench press. Does this sound like this plan will work? After this 4 week process I mentioned above do you think I should be able to return to normal barbell bench press with normal tempo (without any discomfort) or should I do pause barbell bench only when I comeback to strength training the chest for the first month?

[@RehabHero]

@@SozinsComet hey there! Great questions, the basic program you’re planning to do can work as long as the RPE is appropriate at 6/10 and without pain. In your case it may take longer than a month to recover as you’ve been dealing with this condition for a while. When returning back to barbell bench pressing, you’ll need to be smart about scaling back up to the levels you were previously doing. This can include doing partial repetitions or lowering the weight, reps or sets. This is because taking time off from bench pressing leads to deconditioning of the pectoralis muscles. Try not to force timelines, if you’re not in a rush for a competitive event, the more time you take to do things properly the better the long term outcomes. I would plan for a 4-8 week rehab cycle followed by a 4-6 week return to sport cycle (slowing reintroducing the bench press). Better to do it once smart than to have to do it over and over again after getting re-injured from rushing things. If you are planning to compete, then your best bet is to work 1 on 1 with a healthcare professional, athletes need personalized care for optimal results/ performance. Let me know if you have other questions!

[@antc4532]

Is it still a pec strain if my shoulder and right bkade hurt? I have a lot of tenderness on my armpit and been over working on chest stretching the past 2 weeks.

[@RehabHero]

If pain is in around the outside of the shoulder blade and into the armpit area other muscles come to mind, namely either the teres minor, teres major, or latissimus dorsi muscles.

[@dexterrarrowskj4251]

So if i tore my pec muscle 2 days ago, today I started doing your exercises so it is the first day of recovery right? And also do I do these exercises everyday or only the early phase (1-10 days are everyday) and the second phase(2 3 times per week) then the late phase (3rd one) how often? Thank you in advance

[@RehabHero]

hey there, generally yes your day 1 would be the day you start. Regarding phase 3, its generally also 2-3x per week

[@dexterrarrowskj4251]

@@RehabHero thank you so basically i can start recovery even tho i injured 2 days ago no need to let the tendon heal or anything like resting

[@RehabHero]

@@dexterrarrowskj4251 pure rest is generally not recommended unless there is a full rupture / grade 3 tear. You would need to ask your physiotherapist about when the best timing would be to start.

[@dexterrarrowskj4251]

I have to do an mri first and then check with a physiotherapist but in my city it usually takes months to be able to get a spot avaiable for an mri so I cant visit a physiotherapist thats why I am asking. There are no bruises, I had some redness on my chest on first day, and felt some burn on the first and second day, ever since then there is some smartness in the chest and armpit area and a tiny bit on my arm,but today im feeling a tiny bit better, ive done your exercises for 2 days and compared to the first day, on day 2 I could also do the 3rd part of the first exercise(isometric pec fly, literally first exercises)which I suppose is full range of motion (pulling my hand against that bar)

[@dexterrarrowskj4251]

But visiually I can kinda see it doesnt look like it used to before I also cant feel it like I used to before, I mean I cant flex the whole muscle like I used to but I can still flex it. My only concern is not to tear it more or damage it more( and increase the pain) by doing these exercises without rest thats the only reason im asking

[@WillowsRoommate]

Having such a rough time figuring out if my pec injury is grade 1 or grade 2. I looked up the symptoms online and was still having trouble deciding. Any advice ?

[@RehabHero]

@@WillowsRoommate I don’t recommend self diagnosing, I would get it checked by a physiotherapist or sports chiropractor.

[@marshalljrwilliams5820]

What back exercises can I perform that won’t interfere with my pec minor strain?

[@RehabHero]

Generally speaking, all conventional exercises will be fine as long as it doesn't pull your pec into a deep stretch. You can test the movement at a lighter weight or load to see how it feels, then slowly ramp up to test things out. If things are OK during the exercise, generally it's fine to keep doing.

[@BusurPrimitif]

Hey man, thanks for sharing and the tips, i got mutiple chest strain and it from weighted dips. At this moment is the 5th times i got strains, but this time is different, i get no pain but only tightness on the strain area. This week is my 1st week of strengthening my chest by doing the workouts like you did in your video. Do you think ice also help the muscle strain recovery?

[@RehabHero]

ice doesn't really help to 'speed' things up, but you may use it if it helps to deal with the pain

[@BusurPrimitif]

@@RehabHero oh okay, thanks for the answer 🙏

[@BrinkWeb]

Is using a massage gun recommended on a grade 1-2 pec minor strain?

[@RehabHero]

if its an acute strain - no. If its past its acute and subacute stages of healing, massage guns may help with reducing symptoms, but it won't necessarily speed up the rate of recovery.

[@Ben-ou5ex]

Can our pec be damaged if we fall on a sharp non penetrating object? I'm also a lifter by the way

[@RehabHero]

@@Ben-ou5ex depending on the nature of how you landed that could happen, but these a bunch of other stuff I’d like to rule out other injuries through diagnostic testing

[@jethalalgada2387]

I dont know what happened in my chest there is no bruishes or swelling but when i benchpress even with 20kg it feels pain in my left pectoralis major what should i do?pls help

[@RehabHero]

getting a diagnosis is important, visit your physiotherapist to find out what might be going on.

[@monsta2311]

your body might be giving you a hint.

[@farisamin_cello]

How many sets/reps for the early rehab exercise?

[@farisamin_cello]

So 5-7 repetitions? So 1 set per day?

[@RehabHero]

@@farisamin_cello yup!

[@MrSmith-bw5qk]

I'm light skin black I'm sure I tore my pec minor but I didn't get any bruises but it's been 2 months still pain lost strength uggg

[@RehabHero]

Have you done anything for it other than rest?

[@alexandergomez9767]

I strained my pec about 2 weeks ago and have been resting and recovering since. But I still felt it slightly after I tried bench pressing light weight today. What should I do?

[@RehabHero]

Resting is not usually the best option following an injury, you'd need to slowly strengthen it back up. Reason being is that during those 2 weeks of rest your muscles have gotten deconditioned. Might be a good idea to start using chest press machines while things are still healing, using a weight that's pain free and focusing on slow and controlled movements (2-4 second count repetitions).