Strange tightness on my outer-most pecs - help

**mrmark** · 03-08-2006, 05:38 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, 06:23 AM

what does your training routine look like?

**mrmark** · 03-08-2006, 06:29 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, 06:30 AM

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

**P-funk** · 03-08-2006, 06:38 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, 06:39 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, 06:42 AM

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, 06:50 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, 06:54 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, 07:44 AM

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

**BulkMeUp** · 03-08-2006, 07:55 AM

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, 07:58 PM

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, 04:06 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, 07:31 AM

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, 02:28 PM

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

The advice is much appreciated.

**P-funk** · 03-10-2006, 04:54 PM

active release therapy.

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