Will I be unable to train chest?

Training Injuries
21

All weight training needs to be analyzed with Risk:Benefit as a prime parameter.
As you age you will be reminded that you are mortal.

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22

For exercises to tryā€¦

Board Presses or bench presses from pins the rack, to cut the ROM short.

Bands, Chains or Reverse Bands to lighten the resistance as you lower the bar to your chest.

Scrape the rack bench press, where you drive the bar against the uprights to keep a straight bar path.

1 arm dumbbell bench, to limit the total weight your under.

For support equipment

The Sling Shot already mentioned.

Knee wraps, wrapped around your upper arms and triceps to give your shoulders some support.

Wrist wraps to maybe change the angle of your forearms and put your shoulders in a better position.

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23

For programming, you may need to use something like EMOMs or Cluster Reps, where you do a set number of reps with 75-80% or so, not to failure. That way you can maintain position and ā€œformā€ to try to get smooth, pain free reps.

Or some kind of exercise rotation, where you do something like DB Bench one week, rack press the next week, and floor press the third week. Ideally to limit the abuse your shoulders are taking and still getting some full ROM, sometimes.

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24

Youā€™re right about that. At least for now, I may need to accept that I cannot train chest with heavy loads.

25

Thank you for all these suggestions.

Iā€™ve tried the dumbbell bench, but it hurts just as badly as the barbell bench. Every flat press Iā€™ve tried has caused pain either in the shoulder or the sternum. I tried the close grip floor press, and it was the same story. I will keep all of your suggestions in mind as I continue to find something I can do consistently.

I may also return to calisthenics for chest. Pushup variations donā€™t hurt as much, despite that being the exercise that I hurt myself doing. But lowering the weight significantly and trying flys and the pec dec also seem like solid options, alongside your other suggestions.

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26

I tried the close grip bench press today, and had the same shoulder issues. It also hurt my sternum, although that may be a one-off event. The sternum pain comes and goes with flat pressing.

27

Is it possible you have Costochondritus?

28

Im curious you mention Doctor ā€¦ was it a orthopedic specialist or not?

29

It was my pediatrician. I was a teenager at the time.

30

I doubt it; the symptoms are more severe than what I experience. I just get sternum pain when I do dips, and sometimes when I flat press. If Iā€™m laying down and sit up in a certain way, I can also get sternum pain. I could go to a doctor, but I donā€™t want to compromise my ability to join the military. They can medically disqualify you for surprisingly benign medical issues and I donā€™t want to take the risk at the moment.

31

The reason i askedā€¦i had it about 8 years ago and it was always painfulā€¦just rested for about a month and have not had it since

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32

No I ment now.

33

8 years, no lay-offs! Not bad.

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34

I havenā€™t had it looked at since.

35

I should try that. Iā€™ll be at OCS for the next 2.5 months and not lifting, so it should happen then.

36

Sorryā€¦l left out the word ā€œagoā€

I edited the post

37

Hold on maybe I missed somethingā€¦

You had issue or injury as a teenager and you havenā€™t addressed it since. Is that what your meaning. Or am I not following along? How long ago would that have been?

38

Yes, that is correct. Itā€™s been about 10 years.