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Sternum pain
Hello. I'm now in my longest streak of a continuous workout routine. I work out at home because I don't have other affordable options right now. I've been trying to keep my workouts light as to not cause too much stress on my joints and tendons.
Even with all that, lately my sternum has begun to hurt during exercises such as bench dips and inclined push-ups. I tossed the dips aside because they were causing the most pain, and I also took a couple week break from doing any kinds of push-ups. I tried to do some inclined push-ups yesterday but found out my sternum still hurts.
My question is, should I take a break from doing any sort of chest-related exercises, and for how long, or should I try to at least do some even lighter exercise in hope that the area develops?
I would really like to train my chest but I don't want to risk injury.
There are multiple factors that could be at play here. It could be something as simple as a strain from overuse if you are working out too regularly.
As you can see in the image attached, the sternocostal head of the pectoralis major (our 'main' chest muscle) originates from the manubrium and body of the sternum. The pain being agitated upon lower-chest focused work would imply damage/stress to the inferior portion of this musculature.
I would recommend decreasing weight/volume to the point that you can work out without pain, and slowly working back up to former intensities. It's very easy for beginners to undertake volume levels that become too intense, remember that work that feels okay in one session can be problematic over three. Make sure you're giving muscle groups adequate time for recovery between training, if you train chest one day, leave two days at least before hitting it again.
Thanks for the question,
Steve.
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