First off stop doing dips. Just do bench press, flies and tricep exercises instead

Second give it a few days on chest. If you feel pain/discomfort give it a few more days

This stoped happening to me after I stopped doing dips

>>77565710
Feel like completely quitting is a dyel excuse. Maybe my form was shit because I didn't get it from doing weighted dips. It was from bw ones.

>>77565570
Try this: hook rubber on forearm near elbow and press to the front down and across body, keeping elbow bent and you pull it from above and your working side
> Is this pec hypertrophy?
It's both hypertrophy and rehab, this position unglues pec from ribcage
and activates sternal part of pec that is inactive during bench/dip

Just stop for a while.
I used to have this with dips. What happens is they you're not strong enough to do them properly and you're loading your joints

>>77565809
>What happens is they you're not strong enough to do them
Brutal, too DYEL for 20kg even lmao.
>>77565781
Need to find a place where I could hook it lmao.

this niggas costco is inflamed

I had either this or another injury that is often confused for that (I forget what it was called). Either way, I fully recovered from it.
DO NOT fully quit doing exercises that cause it agitation for that long. Take a few days off but not two weeks. After a few days, start doing them again but drop the weight to way, way lighter. I literally did half my normal weight for a lot of the lifts that agitated it. For dips you might need to use platform assist thing for a bit. Anyways this keeps the muscle in use and with proper circulation but doesn’t overly stress it either. Mine took a very long time to heal but it did fully recover, I can’t even tell it happened now.

I was getting that when I first started doing dips. I think I was going too deep down, causing all the pressure to shoot into my ribcage and no tension in my tricep or chest. Now I try to pay more attention to my form and don’t shrug my shoulders all the way at the bottom of that makes sense. Don’t get the pain anymore. Though last week I was retarded and did like 4 sets of dips and fucked up my nerve in the left elbow. They’re so fun but seem very easy to get minor injuries from

expansion compression model

>>77565781
I can't visualize your instructions could you draw it for my retarded ass?

>>77565570
Ive had bad costochondritis before and i genuinely thought i was dying, sorry that happened to you
If theres anywhere near you that does something like low level laser therapy give that a try, it knocked out my costochondritis in about 2 weeks after a few weeks of nothing else working
Also to answer your question, because the pain is specific to the joint, chest exercises that dont necessarily expand the chest might remain doable. Take it a bit easy but dont be afraid to give different lifts a try, the worst that can happen is just pain

>>77565570
Push through the pain, keep doing dips. It's literally a joint, needs a little stretching for mobility.

Start doing deadhangs and deadhangs + scapular pulls. Also buy a foam roller to roll your upper back. While it's rolling under your back, have a broom stick in your hands and your arms totally straightened. It's also good to have a small plate added into that broom stick while you are doing those stretches.

Pain should relieve if you are doing those streches.

>>77567554
Forgot to mention: Your arms need to be straightened horizontally, not vertically

>>77565570
No, it's called "DOMS" and you finally feel it in your chest because you finally started training and not being a bitch

>>77567559
>>77567554
Deadhangs could be way too much pressure on the ribs

>>77567611
Faggot

>>77567554
I do weighted pull ups. Just finished my gym sesh. Didn't feel any sort of pain, but I skipped dips completely. I think costochondritis is due to me going very deep on weighted pull ups.

I think it's pretty normal to get it in your teens for some reason, it completely stopped for me when I picked up dips again in my early 20s

>>77565727
Did you jump into 1pl8 immediately? It would make sense if you did. Form will go away if you make big jumps like that. Only add 5-10 lbs at first and ease your way up in small increments.