I'm a newbie and I get sore only in the upper chest and front shoulders. 2-3 days after the workout I feel pain in those areas if I press them in with my finger or if I do some kind of a chest stretch. The soreness lasts more than 2 days I have between workouts. Should I train anyway, even though I'm sore?
Also, I find it strange that I only get sore in this part of my body. Does that mean I don’t train enough with other muscles?
For my upper body I alternate between compound push and pull exercises, of which I can do form 8-12 reps. I do a set of push-ups, then with almost no rest (20 seconds) I do a set of inverted rows, and then repeat for a total of 3 sets of each exercise. I perform to near failure each but the last set, which I do to failure. I try to keep my shoulder blades back together all the time, as I read this is the right form. For a warm up I do 3 minutes of cardio and 3 sets of push an pull with lower intensity (decline push-ups/inverted rows). After a workout I do static stretching.
I wouldn't be training those muscle groups unless the soarness is gone (at least 90% gone). Why don't you space your workout such that you get enough rest until the soarness goes away. After a couple of months of training you shouldn't get as soar so then you can implement your current schedule.
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