Neanderthal No More/Pec Development

Bigger Stronger Leaner Competitive Bodybuilding
1

Hello,

I’ve been training for 2 years. For a year or so I’ve seen barely any progress in my pec development. I think, it may be caused by a rotator cuff injury as my left pec and shoulder seem to “go off” when doing presses or any pec related exercise. I tried to workout through the pain for months but now I think I’ll take the right track. Due to that and my poor posture I’ve started NNM routine.

My question is: Should I avoid all kind of chest exercises for as long as I stay on NNM? I fear loosing the little chest development I’ve acquired!

BTW my left scapula seems to “wing” big time while bench pressing. Reading past articles, I got to the conclusion it’s probably caused by weak serratus. Should I add more serratus work to NNM? if so, what exercises?

(ART and massages are not an option, I’m a college student, and here in Spain it’s expensive to get good treatment.)

Thank you in advance,

Beni.

2

There isn’t any “true” direct chest work in Part IV, so you should be okay. With that said, carefully monitor how you feel; this is not a rehabilitation program.

If you feel like one side’s serratus anterior isn’t kicking in, you can add in some extra single-arm DB protractions on that side.

3

I was referring to:

Saturday A1) Decline Close Grip Bench

but I suppose it’s close grip enough to make it a triceps exercise, not a pec exercise.

I’ll try single arm DB protractions. BTW DB Split Squat Isometric Holds HURT! (and I was only using 10kg dumbells).

All in all, a great routine, just a week on it and I’m already seeing results (maybe just mental?). I’ll post before and after pics if I improve my posture.

Thank you, EC.