I’m an intermediate lifter (about 8 months serious–2 years prior to that on and off, mostly off, doing inefficient workouts)
32 years old. 6’ 2" 185 lbs. Can bench 220, DL 350 and do about 13 pull-ups.
Been doing the Waterbury Method for the past few weeks. Think I tore my left pec about 2 weeks ago while doing 10X3 BP. Was in the 9th set but I finished the entire workout. Continued doing workout as written sans the chest exercises. Felt better yesterday so tried to do BP. I used a much closer grip–about shoulder width–and lowered the barbell to the bottom of pecs–lower on chest than usual. Almost a cross between regular bench and close hand bench. Did fine until 7th set–tried to widen the grip and lower to mid-pec. RIP. I could actually hear it completely tear. It hurt but I was more angry at myself for being stupid–pushing too soon and not allowing adequate time to recover.
A few questions:
(1) I can still workout as long as the injured area doesn’t hurt correct? Assuming I won’t do chest for a while—then will start back in slowly
(2) What is the ‘proper’ hand and bar position (where is it lowered to) when benching? This might seem like a newbie question but I’ve seen lots of different advice on this
(3) What actually happens when a muscle ‘tears’?
(4) Best way to rehab muscle tear and how long will it take?