Pec Tears and Bench Press (WARNING!)
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- Опубліковано 15 лис 2024
- 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.
If you are looking for complete step by step workout plans where we put the science back in strength to keep you healthy while getting you ripped and strong, be sure to head to athleanx.com via the link below and choose the program selector to find the program best suited to your specific goals.
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.
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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
👏🏼🙌🏼
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!!!
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
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
ua-cam.com/video/994uhvg1gcY/v-deo.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
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.
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.
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
😂😂😂
Jeff dragging his fingers like a tear felt like a tear on my soul.
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...
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
Jeff is the kind of guy when he tears his left pec, he also tries to tear his right pec to prevent muscle imbalances.
🤣🤣🤣🤣
Bruh 💀
🤣🤣🤣but 1st we need muscle marker to make proper tear
This sounds like the "tony ferguson the type of guy..... " quotes
👍🏾😂
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
"How tearing your pecs is killing your gains"
😭😭
LOL !
Stuuupidd bruh 😂😂😂
8:02 The timing on that fingersnap ouch
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
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 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.
Jeff: don't fear heavy weights guys
Also jeff: shows that video
Gotta know what could happen. yk
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
@@Darth_Mik6 yow dude for sure
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
😂
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
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 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
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.
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.
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
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
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?!
8:01 that snap startled the heavens out of me because of how perfectly synchronized it was.
I was looking for this comment x)
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
“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
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 UA-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.
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?
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
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!
@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.
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.
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.
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.
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
The best way to avoid getting injured in the gym is to follow Athleanx. Thanks for breaking it down for us Jeff.
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).
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!"
Glad to see Jeff coming back to his golden era content♥️this almost felt nostalgic
2:43 "If you are watching this channel, you're likely lifting some weights".
Me: Uhmm
So in this video Jeff says you should lift straight up, when doing the bench press, but in another one of his videos he says you shouldn't because it defeats the purpose of leg drive... Has he changed his mind. What am I missing?
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 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
A wise man can always be found alone. A weak man can always be found in a crowd. Being alone makes you comfortable with yourself, you find your true self worth & this is what makes you alpha.
05:14 proper technique
09:18 variation 1
09:40 variation 2
09:54 strengthening exercise
don’t forget about 0:27
Key point: switch from bench press to kettle bell cleans from v shred
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.
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 UA-cam video
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
As long as you control your reps as a natty I don’t think you need to worry at all. Only time you might take caution is if you have a long break from training and come back. Don’t rush to the heavy weights just take your time for a few weeks and build up tendon strenght.
Holy shit if I never see that tear in real time again I'll be just fine lol.
Came for motivation before starting my bench press workout today. Now going to do what on do on leg days - skip it!
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.
What videos have been circulating latel...? (0:29) AAAAHHHH!!! AAAHHHH!!! HOW DO YOU UNSEE THAT!?
JESUS! That was brutal!
Exactly the same here!!
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?
Clarification: That is NOT the kind of "ripped" I wanna get. 😲
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
I watched that tear video last night... Messed me up for the whole night 😭
I was lifting dumbbells while watching this and I nearly dropped them on my feet when the first tear happened.
this has to be the best channel on UA-cam
Jeff your knowledge is a blessing on this world. I hope you get the appreciation you deserve.
Nobody:
Jeff: “Not tearing your pecs are killing your gains “
Well technically
I'm proud that I'm here even before the Athlean-X giveaway comment. We never win that anyway. 'Better luck next time' :P
Jeff is awesome, though.
Beyond early
This guy really help me a lot in every situation...
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.
Fantastic job explaining what it is and how it works.
Be smart with load and volume and you’ll be fine.
@Aspen Bridge progress weight/volume at a reasonable and recoverable pace, don’t push everything to failure, don’t ego lift to impress people or the internet
And remember to do your facepulls
@@NeuronActivation Always
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.
Manager at Planet Fitness -
“Hey! No grunting!”
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
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!
Pec tears on bench
Bicep tears on deadlift
Can't even enjoy my fav exercises without fear now
Don't do gear and use hookgrip for deadlifts and you'll be fine.
Did I just heard him tell us that we are all susceptible to pec tears 😭
You can make yourself less susceptible
Well, do you have pecs?
Yes - ypu are susceptible to an injury to it
No - good job you're an alien, you'll never get a tear in your absent pecs
His elbows were flared at like 90 degrees. That's why he snapped.
Ya his elbows at 90⁰ and not the 495lb is what made it snap lol
@@incogcheeto9322 the weight can still be lifted it's just that even a minor form inconvenience at that weight can result in that......
Kandari r u from UK?
@@alokbaluni8760 from Delhi.
@@Rahul_Kandari I guess your roots are from UK but you live in Delhi.
Jeff, the 🐐! No one else is better for the knowledge and the tutorials. No one!
One Of The Genuine Fitness Channel In The World ATHLEAN-X...Keep It Up Jeff Sir
I know Jeff probably does not read this, but I would love a video on how you can work your upper body while having a broken wrist. I recently broke my wrist in three places, and I just can't accept that I'm going to loose all my gains, so I have been experimenting with some creative ways to work out my shoulders, back and chest without having to use my wrist/hand/underarm. Jeff please make a video on this, I will be so grateful!
Got a similar injury on left wrist. I ain't no bodybuilder, I ain't no pro athlete, I ain't no doctor nor sports medicine pro in any shape or form, but I do several sports including goind to the gym. Being that said, this is what I did, kind of worked for me (and my type of body), but please take these with causion:
1. While with the cast: I just made peace with the fact that I was gonna lose a bit of mass of my entire left side. I did not want to put any kind of stress near the area of the broken wrist. I also wanted to avoid an infection on the wound with the stitches provoqued by sweating. (the Docs needed to implantante a plate on my wirst).
2. After the cast and during reahb: Wtih very little weight, I did cable exercises. The lack of weight was for two reasons: 1. I did not wanted to stress the weakened muscle groups so early. 2. Because of the athophy of the left arm and wrist, it was very painful to put any almost any kind of stress on the muscles responsible for the rotation of the wrist, so I was not able to stabiiize a lot of weight with my left hand.
3. I gradualy increased the weight on the cable, while still in therapy and recovering.
4. Before performing any kind of execise involving the wrist, I asked my therapist if it was ok to do so.
I guess you could try some cable exercises but using rubber bands (so you can rather tie them to the end of your forearm), but I am not sure it would be a good idea for the wrist's muscle / tendons, having broken bones, whre the muscle fibres and tendons attach.
Any way, good luck and I wish you a speedy recovery
@@estebancastro9688 Thank you very much for your response! As u say, I also realize that I'm probably going to loose some mass, so it's all about maintaining as much mass as possible. It has only been broken for a week, so I still have a cast on, and therefore I completely avoid grabbing anything with my hands.
I've actually tried using some bands to work my chest a little bit. I've been placing the bands in a doorway, and then wrapping them around my bicep, so that I can pull the arm across the chest and achieve adduction. For shoulders I've tried lateral raises with a band wrapped around my biceps as well, but I don't find this as effective. For the back I'm just trying to focus on some of the kind of corrective exercises to work the rhomboids and the middle and lower traps by doing some variations of the W raises (without weights in my hands of course). Biceps and triceps are not going to be possible I don't think (at least not before some weeks has gone by), but thats okay, because my bicep and tricep is weaker on the arm that does not have a broken wrist :P
When I get further in the process of healing, and when have spoken to my doctor, I will probably try the cable machine like you describe.
Again, thanks for the response! :)
Magnus, I am a certified PT and tore my right triceps tendon by the elbow a couple of years ago. For my entire recovery, I did unilateral exercises with the left side of the upper body and trained my legs with exercises I could safely complete with one arm (the choices are endless). My atrophy and strength loss in the right arm was minimal. There are studies on this if you do a Google search. It works!
@@mattn.8651 Thanks for the response!
I was actually looking for ways to work out my right side, even though my right wrist is broken. But are you saying that if I work my left side only, I won't loose much strength in my right side? Because I would have thought that would give me muscle imbalances, but I'm not a PT nor an expert.
I have plenty exercises for abs and legs, so that is not a problem :)
With that injury I can imagine pullups must be a bit#$ to do.
When u r so early that there's no giveaway comment
Impossible
Definetly not in danger as the GYMS ARE CLOSED :(
you provide the highest quality information in the field of weight training on youtube.
I want to thank you
Greetings from Germany
Really appreciate this post, having been dealing with pec/shoulder injury for almost a year
0:43 holy shit that'll make a grown man cry
In my opinion the pec is mostly tearing because of these things:
•too heavy weight
•too width grip
•too heavy tucking the elbows to 90 degrees in
•consuming steroids
If you have a different opinion in that, than please reply it to me. Thanks!
The first 3 factors you pointed out can definitely cause injury regardless of anabolic steroid usage.
Nah fam he was just weak is all
agreed. even in that video he played, you can see the man was struggling from the second he touched the bar. he was no where near as ready to be lifting that heavy of a press.
@@jeremy144713 he just finished a set of 405 right before going for PR. It’s on Larry’s site if you want to see.
I’ve been out of commission for 9 months because of the first three taking over my routine. And covid. I think when I get back I’ll avoid the bar all together. Getting to old and not mobile enough.
My heart when she said I'm done 2:34 😭😢
All of us
Good lord... Im glad Athlean X addressed it because when I saw that video last week I almost passed the eff out!!!!!
I feel grateful when you say that anabolic steroids create the conditions to serious injuries on tendons like that. Thank you for saying that!
Jeff: The two types of people who are most prone to this are...
Me: I'm safe I don't take steroids
Jeff: Rugby players
Me: Ah shit
This video just made me not work out on my chest no more😩
Best teacher ever 😃
I skipped this video on instagram b/c I hate injury videos tbh. It's now in my head. Thanks Jeff :|
Shit I'm afraid to do barbell bench press again. 😭