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Sternum muscles hurt during dumbell flys

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Phil McCool
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« on: February 03, 2012, 02:14:51 PM »
Hey,
Whenever I'm approaching the lowest point of the dumbell fly movement, there's a fairly unpleasant pain in my sternum muscles.  It's not the good kind of exertion feeling and feels like I'm almost pulling my ribcage apart Tongue.

I don't think I'm using too much weight (8kg per hand) as I can manage 3 sets of 12 slow controlled reps as long as the pain is tolerable.  It's actually worst during the first set, maybe because I do push-ups as the previous exercise and that challenges the sternum muscles.

Is there supposed to be a little bit of pain or am I doing it wrong?
Thanks
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Paralysisxiii
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    « Reply #1 on: February 03, 2012, 11:47:09 PM »
    There should never be pain, ever. If your muscles are tired or burn or it just hurts in this general sense that's normal BUT that kind of pain...never.

    Don't do what hurts, period. It's not worth it. When you can 100% say "It doesn't hurt" you're ready for it, until then you're not.

    But it's just very important to re-check your form. Are you in neutral spine on the bench or floor?

    http://robertsontrainingsystems.com/blog/coaching-neutral-spine/

    Are your shoulder blade back and down?

    Are your elbows just slightly bent?

    Do you stop around arms parallel to body?

    If your form is solid and it still hurts, then don't do it and start stretching the sternal head of your pec major.

    http://www.exrx.net/Stretches/ChestGeneral/Doorway.html

    Then check the movement again after a few days of doing the stretch every day for 90 seconds a day to see if you feel any pain.
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    MercNil
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    « Reply #2 on: February 04, 2012, 12:14:33 AM »
    Quote from: Phil McCool on February 03, 2012, 02:14:51 PM
    Hey,
    Whenever I'm approaching the lowest point of the dumbell fly movement, there's a fairly unpleasant pain in my sternum muscles.  It's not the good kind of exertion feeling and feels like I'm almost pulling my ribcage apart Tongue.

    I don't think I'm using too much weight (8kg per hand) as I can manage 3 sets of 12 slow controlled reps as long as the pain is tolerable.  It's actually worst during the first set, maybe because I do push-ups as the previous exercise and that challenges the sternum muscles.

    Is there supposed to be a little bit of pain or am I doing it wrong?
    Thanks

    You should see a physician.  Sternum pain may have something to do with having injured some tendons etc.  A physician will be able to diagnose the situation more properly. Smiley
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    joe101
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    « Reply #3 on: February 04, 2012, 03:41:35 AM »
    If you're experiencing pain - stop!

    Even though you think you can handle the weight, I would drop it down. If it still hurts then maybe it's a form issue or something deeper than that. If not then work your way back up slowly.

    This has worked in past for me when experiencing pain in an exercise. Dropping the weight down gives your body time to adapt to the exercise and you should come back better conditioned when you've worked your way back up.
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    Phil McCool
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    « Reply #4 on: February 05, 2012, 05:38:11 AM »
    Thanks guys, what I'll do is drop the weight a little, and also do the sternum stretches beforehand.
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    Reddave
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    « Reply #5 on: February 05, 2012, 05:55:01 AM »
    I think it is just a flexibility problem, I used to get random sharp pains right in the center of the chest from doing dips. Completely gone away now I have been doing them a while. Be careful.
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    Phil McCool
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    « Reply #6 on: February 06, 2012, 01:11:29 PM »
    Yeah I think it's because the muscles are being stretched more than ever before Tongue.  It feels different to the dangerous kind of pain I used to get in my elbows when I used a bit too much weight for French pressing.
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