Weight lifting ? CTX chest and back

[Jane P]

I am starting your CTX series after a long hiatus from weightlifting. In the last two days I've done the back, chest and some ab sessions from CTX (in addition to the cardio).

I noticed while doing chest presses that I felt a pinch in the area where the collarbone meets the shoulder on both sides. I was using a 25 lb barbell and kept it in line with my mid-breast area. Is that too high? Should I be lining it up lower than that? I'm worried about developing shoulder problems. It was espcially intense in the lowered position. Also, today I noticed that the only area where I felt sore were the outer pecs right around the spot where I felt the pinch while exercising. I had no soreness in the inner pecs at all. Is there a way to get at those inner pec muscles more than the outer?

My other question concerns bent over rows in the back workout. I felt quite a bit of pain in my lower back the next day, even though I tried to be careful about form. How can I make sure I'm doing them right, and targeting the right muscles and not hurting anything?

 

[jgoycoolea]

Hi Jane! I can't *really* answer your questions since I am not qualified, and would hate to give bad advise. But with refernce to feeling pain around the shoulder area when doing presses, I can offer a little something that I know. I have read (Brother Iron, Sister Steel by Dave Draper) that doing chest presses on an incline with a barbell "is tough on the shoulder rotation for most body structures" (p.112). He goes on to say that dumbbells "allow for a more forgiving range of motion." I know that CTX is a flat bench, but maybe this logic still applies. I can not do shoulder presses with a barbell or I get sore in the neck and upper back area. Also, I believe mid breast is correct for flat presses.

I am not sure if you can isolate more of the inner pec than the outer. If you can I would guess that it would happen in a flye type of movement and would involve really squeezing at the top of the movement when your hands are at their closest. Jeanne

 

[mogambo]

I am certain that going too deep, that is to say, letting the elbow drop below bench height on the bench press can cause that pain you describe with me and with some male weightlifters I know.

Also, the inner chest is worked more with flies.

As to your back, it sounds like your lower back has gotten weak. Maybe rest several days before working it again, maybe modify to a 45 degree position like Cathe suggests on other tapes for dumbell rows.

Hope that Maribeth reads the forum soon