Strange tightness on my outer-most pecs - help

mrmark · 03-08-2006, 06:38 AM

For the past few weeks my outer most part of my pecs, just by the arm pit, have been feeling tight/tense nearly 24/7.

I train my whole body so I don't think it's due to an imbalance of muscle. Any ideas?

I've circled the areas on the photo below... of Benfatto

**P-funk** · 03-08-2006, 07:23 AM

what does your training routine look like?

mrmark · 03-08-2006, 07:29 AM

Generally it's

day1: shoulders n biceps
day2: chest n triceps
day3: back
day4: legs

days off in between vary but generally I train ~5 times a week.

For shoulders I do...

1st: Military Press 2nd: Dumbell press 3rd: medial raise with dumbells

and for chest...

1st: Inclined dumbell press (~30 degree) 2nd: inclinded barbell 3rd: flys of somesort

and for back...

1st: Wide chins 2nd: bar row 3rd: wide pull downs 4th: cable row 5th: wrist/deadlifts

I've only mentioned the above exercises because arms and legs don't effect shoulders... I think.

What do you think?

**P-funk** · 03-08-2006, 07:30 AM

that is a lot of pressing.....your workout isn't very good at all. read the stickies.

**P-funk** · 03-08-2006, 07:38 AM

also, you are training shoulders and then chest on back to back days. Not a whole lot of rest for the anterior muscles.

mrmark · 03-08-2006, 07:39 AM

Point noted thanks.

With regards to my shoulders, as suggested in Eric Broser's plan, could I do upright rows 2nd in place of dumbell press? Is this exercise good for joints? Also... will it work my traps?

Thanks for the advice. Im re-re-reading the work out again (http://ironmagazine.com/article65.html)

mrmark · 03-08-2006, 07:42 AM

Quote:

Originally Posted by P-funk

also, you are training shoulders and then chest on back to back days. Not a whole lot of rest for the anterior muscles.

Good point. Using the 'mass routine II', any suggestions on the order of body parts I should train? Eg day 1 shoulers, 2 legs, 3 chest, 4 back etc..

thanks again!!

**P-funk** · 03-08-2006, 07:50 AM

in general I don't tell anyone to ever do upright rows. It is a pretty shitty exericse IMO as far as safety is concerned.

I also don't like two presses for the shoulders. IF you are going to train them on their own (why anyone would do that is beyond me) then I would do 1 press, 1 lateral raise (I prefer scaption raises) and 1 rear delt exercise.

mrmark · 03-08-2006, 07:54 AM

P-funk, by on their own, do you mean shoulders seperately from chest or training only shoulders on 1 day? I do/did bis after shoulders.

In your opinion should I train shoulders after chest instead?

fufu · 03-08-2006, 08:44 AM

I've had a tight pain there before. It only lasted for a day or two though.

BulkMeUp · 03-08-2006, 08:55 AM

Quote:

Originally Posted by P-funk

in general I don't tell anyone to ever do upright rows. It is a pretty shitty exericse IMO as far as safety is concerned.

I use that as my vertical pull movement which i alternate with shoulder presses. What would you suggest to replace that movement?

**P-funk** · 03-08-2006, 08:58 PM

Quote:

Originally Posted by BulkMeUp

I use that as my vertical pull movement which i alternate with shoulder presses. What would you suggest to replace that movement?

vertical pull- pull ups, pull downs and any variety of those....change grip, unilateral pulldowns, pulldowns in a split squat position, seperate arm pulldown kneeling on the groung (if you have a cable tower like the free motion tower)...etc...

mrmark · 03-10-2006, 05:06 AM

I have sorted a new routine to spread everything out, including taking out the 2nd press from shoulders.

Is there any way to loosen up the tightness in my outer chest?

**P-funk** · 03-10-2006, 08:31 AM

Quote:

Originally Posted by mrmark

I have sorted a new routine to spread everything out, including taking out the 2nd press from shoulders.

Is there any way to loosen up the tightness in my outer chest?

stretch
massage
ART

mrmark · 03-10-2006, 03:28 PM

Thanks P-funk. Will massage and stretch but what's ART?

The advice is much appreciated.

**P-funk** · 03-10-2006, 05:54 PM

active release therapy.

03-08-2006, 06:38 AM	#1
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	Strange tightness on my outer-most pecs - help For the past few weeks my outer most part of my pecs, just by the arm pit, have been feeling tight/tense nearly 24/7. I train my whole body so I don't think it's due to an imbalance of muscle. Any ideas? I've circled the areas on the photo below... of Benfatto Last edited by mrmark : 03-08-2006 at 06:48 AM.
	I love it when a plan comes together.

03-08-2006, 07:23 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	what does your training routine look like?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-08-2006, 07:29 AM	#3
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	Generally it's day1: shoulders n biceps day2: chest n triceps day3: back day4: legs days off in between vary but generally I train ~5 times a week. For shoulders I do... 1st: Military Press 2nd: Dumbell press 3rd: medial raise with dumbells and for chest... 1st: Inclined dumbell press (~30 degree) 2nd: inclinded barbell 3rd: flys of somesort and for back... 1st: Wide chins 2nd: bar row 3rd: wide pull downs 4th: cable row 5th: wrist/deadlifts I've only mentioned the above exercises because arms and legs don't effect shoulders... I think. What do you think?
	I love it when a plan comes together.

03-08-2006, 07:30 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	that is a lot of pressing.....your workout isn't very good at all. read the stickies.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-08-2006, 07:38 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	also, you are training shoulders and then chest on back to back days. Not a whole lot of rest for the anterior muscles.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-08-2006, 07:39 AM	#6
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	Point noted thanks. With regards to my shoulders, as suggested in Eric Broser's plan, could I do upright rows 2nd in place of dumbell press? Is this exercise good for joints? Also... will it work my traps? Thanks for the advice. Im re-re-reading the work out again (http://ironmagazine.com/article65.html)
	I love it when a plan comes together.

03-08-2006, 07:50 AM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	in general I don't tell anyone to ever do upright rows. It is a pretty shitty exericse IMO as far as safety is concerned. I also don't like two presses for the shoulders. IF you are going to train them on their own (why anyone would do that is beyond me) then I would do 1 press, 1 lateral raise (I prefer scaption raises) and 1 rear delt exercise.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-08-2006, 07:54 AM	#9
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	P-funk, by on their own, do you mean shoulders seperately from chest or training only shoulders on 1 day? I do/did bis after shoulders. In your opinion should I train shoulders after chest instead?
	I love it when a plan comes together.

03-08-2006, 08:44 AM	#10
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,491 Photos: 7	I've had a tight pain there before. It only lasted for a day or two though.

03-10-2006, 05:06 AM	#13
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	I have sorted a new routine to spread everything out, including taking out the 2nd press from shoulders. Is there any way to loosen up the tightness in my outer chest?
	I love it when a plan comes together.

03-10-2006, 03:28 PM	#15
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	Thanks P-funk. Will massage and stretch but what's ART? The advice is much appreciated.
	I love it when a plan comes together.

03-10-2006, 05:54 PM	#16
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	active release therapy.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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