Bench injury recovery

[TheJailer521]

So I posted a while back about a mystery injury that happened about a year ago. I got some severe (burning) scapula pain on my right side for about 2 weeks. When the pain subsided I had lost 80% of the strength in my right tricep, and pec, and developed sever atrophy in those muscles.

I log all of my lifts, and I have finally caught back up to where I was pre-injury, on everything except the bench. And my muscles are still filling back in from the atrophy.


I used to have a 305 max (I know nothing special, but I was happy with it), but now I am lucky if I can push 215 for 1, damn embarrassing.


I have been doing the Doggcrapp training program for the last few years. But two weeks ago I started the "add a plate" program by Kevin Washington, for chest day in hopes of getting that bench strength back.


Is this the right method for addressing this issue?


As always, any and all help is greatly appreciated!

 

[herderdude]

Sounds like a visit to the doctor and physical therapy or something along those lines is the right way to address the issue. And a lot more pulling volume and focus on the small muscles in the back of your shoulder.

In this instance it is not the pecs holding your bench back. If your pecs can press 400 but your rotator cuff can handle 215, you will be a 215 benched until you address what is weak.

 

[TheJailer521]

Appreciate the response, and I will add in more pulling volume.

Dr's all failed to find a cause, primary care failed, sports injury specialist failed, and nerve conduction study did not show any impingement. I never did make it the neurology appointment.

So I did what I do and trained it twice as hard, and so far its still working.

 

[genthoseffect]

Are you a powerlifter? Why so focused on getting your bench up? If its to build your chest, there are more effect and safer movements to that end

 

[TheJailer521]

No not a powerlifter, but not opposed to obtaining big lifts either. I'm just trying to refill my lost muscle mass in my pec/tricep as quickly and efficiently as possible,

If there are better ways I would love to hear them, so I can incorporate them into my routine asap!

 

[genthoseffect]

I much prefer weighted dips and decline bench as the primary movements for all my chest training. The natural movement of the pec major is to pull the arms down and in. Those two movements allow you to more safely overload the pecs...I just feel that the risks of flat bench out way the benefits. I personally know 7 guys that suffered torn pecs from flat benching. If you can't live without it, only go down to where your upper arms are parallel with the floor.