Gym Problem

digitalwolf · 12 Dec 2006 at 12:50

I decided that me working out at home wasn't really the best option so I signed on at my local gym. It's very well equipped but my pec's have been causing a little concern. In my first week at the gym I did 35kg 3-5 sets 6-10 reps on the 'Pec Dec' and I stuggled. I went last Friday and I noticed after I did a warm up of 15 reps on the bench press, my shoulder clicked on the 'Pec Dec' and i had to drop down to 25kg because the pain was unbearable.

What is causing this.......do they need more time to repair?

Chong Warrior · 12 Dec 2006 at 12:59

Just drop the pec-dec's mate, they're a waste of time and as you're finding out the hard way machines like this can cause injury. This is due to machines force you to follow a certain path, their path not yours.

Also I posted something in this thread last night, another reason not to do pec-dec's

red11 · 12 Dec 2006 at 13:02

To be honest I think if you want to see some development in your chest, drop the pec dec and concentrate on the compound movements that target more than one muscle group. Stick to the bench press, try the incline bench press, incline dumbbell press too. It sounds to me like you are putting much more emphasis on your shoulders doing the exercise than your chest when using the pec dec and that's what has caused some pain to your shoulders. If the pain is really not that bearable then stop the exercise completely and take a 1/2 week break completely. If it is still giving you trouble visit your doctor, if it's already that bad now visit the doctor to be on the safe side. And when you resume exercise don't go near the pec dec and bring in new exercises to target your pecs and the surrounding muscles that support it.

Klytus · 12 Dec 2006 at 13:20

There is no way of telling what is wrong from the information you have given. It could be anything from a minor strain to a cartilage (labrum) tear. If you're concerned ask your gp to refer you to a decent physio and lay off the upper body weights till then.
The rotator cuff muscles are vital in stabilizing the shoulders, are often the cause of pain/injury and very often overlooked in weight training routines. The external/lateral rotators especially, the other portions are worked well with many other exercises. There are virtually no machines/major exercises that work the lateral rotators which leads to muscle imbalance then pain and/or injury.
Hence I recommend adding rotator cuff exercises into virtually any weight training routine.

Chong Warrior · 12 Dec 2006 at 13:29

delbuenno said:
Hence I recommend adding rotator cuff exercises into virtually any weight training routine.

Good post

digitalwolf · 12 Dec 2006 at 22:46

I went to the gym today and it was suggest I only use it 20kg and to only warm the chest up. It's obvious that my posture has caused the injury, the pain at 35kg is bad, the clicking makes me think this is not good.

So the incline bench press is now my main chest workout. Thanks anyway

a1ex2001 · 13 Dec 2006 at 14:48

digitalwolf said:
I went last Friday and I noticed after I did a warm up of 15 reps on the bench press, my shoulder clicked on the 'Pec Dec' and i had to drop down to 25kg because the pain was unbearable.
QUOTE]

Dude it's a workout not a battle field if your getting pain that is so bad you would describe it as 'unbearable' for heavens sake stop before you do some serious damage. I never understand this attotude, yes you need to push yourself and yes it's going to hurt abit but serious pain is never a good thing!