OP again, also I was wondering that while I'm injured what exercises I should try and sub in for benching in order to keep as much mass/strength on my bench as possible

Foam roll and get over it x f

>>36476227
I've been rolling it out with a golf ball every day, doing stretches for it, etc. It's helped the pain a bit but I still can't bench without semi-severe pain and I don't want to risk making the injury worse and prolonging it.

Ice it

Heat it

Don't use it for 2 weeks.

Yur welcome.

>>36476403
Make sure you hit the back side. May want to research it but I seem to remember a video about foam rolling your upper back area to help with that pain rather than the area in pain itself.

>>36476209
I have the same prob. I'm sticking with flies and incline Dumbbells while it heals. Actually seeing some gains.

same thing happened to me when i failed a rep with 320. Did 3-4 weeks of over head press in place. In the mean time, do machine flies with the largest range of motion you can manage with light weight.

Something like this happened to me about a year back.. didnt do anything now my shoulder feels fine except for when i stretch then you could definitely notice that its not as flexible.. idgaf tho nigga ima gangsta

It's your pectoralis minor which is fucked up, pretty normal.
>take HOT showers (38 degrees or warmer)
>ice it every 6 hours twenty minutes at a time for at least 3 days.
>give it rest
>do mobility excersises
>sleep well (one of the most important things you have to do)

Also, no dips, chin ups, pull ups , etc. . Nothing that puts major stress on the tendon.

+-1,5 weeks and it will be fine

Congrats on your injury. Sign of great effort. Proof youre on the way to making it.

getting muscle pains and injury. try IMS physio treatment. not sure if the americunts can go to one though, cause of their weird medicinal laws about acupuncture and such.

IMS solved all my tendon and muscle and repetitive strain issues