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  1. #1
    Registered User redmchalo's Avatar
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    What's with people tearing their pecs all of a sudden while bench pressing?

    We all know about Ryan Crowley's pec tear that happened a few weeks back. But if you know who Nick Wright is, he also tore his pec while benching a few months back. Nick's form when it occurred wasn't too bad, unlike Crowley...Nick touches his chest every time he benches so i'm not sure how or why exactly Nick tore his pec. These sudden pec-tearing incidents are making me nervous to continue to barbell bench, I feel like switching to dips, dumbbells and machine work for chest.

    Then there have been these videos like for example one from Athlean-X on how to prevent pec tears while benching where Jeff suggests a double paused bench variation where the lifter on the eccentric portion of the movement pauses the bar for a second a few inches above the chest and then does another pause on the chest before lifting it back up. I've never seen this bench variation done regularly and I assume a lot of benchers don't typically bench this way so unusual pieces of advice like this are honestly making me a bit paranoid.

    Now, I can understand how Crowley's pec tear occurred because with all due respect...he ego-lifted. He never touched his chest with the bar while benching while using too heavy of a weight that he could handle and maybe on that rep he went lower with the bar than his body was used to which led to the tear. Nick Wright's tear on the other hand, he went full range of motion and the tear still occurred.


    Is there a way to prevent pec tears from ever happening while benching? After watching Nick's video, it seems like pec tears can happen to anyone even if you are using proper form and full range of motion with either touch-and-go reps or pause reps. To be honest, it doesn't seem like a good idea to barbell bench anymore as the risk seems to be higher than the reward. A torn pec essentially means a lifter's weightlifting career is over. Ryan Crowley if he's lucky once he recovers can probably only use hammer strength and cybex machines for his upper body.


    Here's Nick Wright's pec tear video...happens at roughly 1:50. His form seemed solid on that rep and also on the reps before that for his ramp-up sets. He was using touch-and-go reps and they seemed controlled without bounce/momentum. He jumped up the weight quite a bit on the set when the injury occurred from the previous set from 380 to 430. According to him, the 430 seemed "light as a feather".

    Last edited by redmchalo; 04-10-2021 at 11:18 PM.
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  2. #2
    God Creating Descendants Olympia2018's Avatar
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    Dumb luck he said? LOL

    And yeah OP you don’t lift 450 pounds from your chest: or should I say lats/shoulders/triceps.

    Your chest is not meant to do that, strength training is nothing more than technique/genetic bone structure and some skill.

    I still respect the sport but there’s no way to “prevent” an injury doing that.


    That’s like saying can I just floor my car all day every day no warming up no cooling down, low on oil? No biggie.
    ****s gonna pop eventually. Body aint made for that



    Also from video, I’m 90% certain he “tore his pec” from these reasons;

    A. Grossly out of shape/hi body fat
    B. Hydration
    C. He actually tried using his chest for too much push instead of his technique of the lats to do the work. That chest ain’t doing **** when it gets down to it
    Last edited by Olympia2018; 04-10-2021 at 11:20 PM.
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  3. #3
    Registered User jaxqen's Avatar
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    - no beard
    - not bald
    - not ugly

    Weird, you don't see this often these days


    Regarding the video, **** happens
    Most of the pros have some minor/major tear
    Last edited by jaxqen; 04-10-2021 at 11:26 PM.
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  4. #4
    👽👽👽👽👽👽 MinisterOfLust's Avatar
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    Natty don't tear chit
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  5. #5
    God Creating Descendants Olympia2018's Avatar
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    Originally Posted by jaxqen View Post
    - no beard
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    Weird, you don't see this often these days


    Regarding the video, **** happens
    Most of the pros have some minor/major pect tear
    Lold hard at your sig. that’s 05 in a nutshell. Glad I stuck to bodybuilding when the big guys use to talk sht to me for wanting functioning/proportionate muscles
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  6. #6
    Unregistered User MyEgoProblem's Avatar
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    Ryan crowleys certainly wasn't out of nowhere..
    It was 100% avoidable.
    Was already Injured, had zero mobility, took terrible advice from Williams, lifted like a chump and was overly generous with his magic skittles

    The other guy?
    **** does happen...4 injuries in every 1000 training hours.
    He very likely had some warning signs of it tho.
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  7. #7
    Registered User Heisman2's Avatar
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    I am gonna guess if 430 felt light as a feather then the guy is on some special supplements. That is going to increase the risk of injury long term; you are pushing the body beyond what it would be capable of doing naturally, not all tissues respond to supplements equivalently, and growth from one aspect can be disproportionate to another.

    I did not watch the Athlean-x video but pausing twice makes no sense to me physiologically.

    If you are really worried and you are not powerlifting where you want to maximize the numbers, then stick with a narrower grip and pause all reps without letting the bar crash into your chest.
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  8. #8
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Heisman2 View Post
    I am gonna guess if 430 felt light as a feather then the guy is on some special supplements. That is going to increase the risk of injury long term; you are pushing the body beyond what it would be capable of doing naturally, not all tissues respond to supplements equivalently, and growth from one aspect can be disproportionate to another.
    Exactly. Skittles push the muscle to grow faster than the connective tissues. Nick's sounded like a tendon popping off the bone.

    But even naturals can get tears, a tear isn't a telltale sign of non-natty.
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  9. #9
    CEO 10k/year Ironface's Avatar
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    Stay natty, don’t take any other drugs that are known to compromise tendon integrity, and train full range of motion. It also helps to not be benching like 600+ lbs.

    No natty lifter who knows what they’re doing tears their pecs with like 225. It just doesn’t happen
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  10. #10
    Author/Trainer 2020Wellness's Avatar
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    The guys in here associating these tears with PED usage and it’s risks aren’t lying.

    OP, stay natty, stay away from 1RM testing, properly warm up with exercise specific warm up sets, and muscle tears become very very unlikely.
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  11. #11
    Registered User MG5's Avatar
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    Don't be afraid after seeing just 2 people tear a pec. You can go on social media and YouTube and find hundreds of thousands of people benching with no pec tear.

    There's always a risk of hurting yourself with any exercise.

    And simply touching your chest with the bar does not mean good form.

    My advice:
    - Don't go overly heavy
    - Maintain great form (even with spot on form, injuries can happen)
    - Sleep well, stay hydrated, foam roll, stretch, rotator cuff work, enough warm up sets.
    - Don't push a set to the point where your form diminishes so badly.
    - Don't take sets to complete failure. Stop 1-3 reps short.
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  12. #12
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    I also started to get really scared when I saw several of these pec tear videos.
    But as some guys here are saying, it's all about good movement execution, physical preparation and above all I think, respecting the body's natural limits.
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