
Originally Posted by
TADOLFI
I'd stop the flat bench for a month. Use dumbells but be careful not to go too heavy so that you don't make it worse trying to hoist or let them down before and after sets.
If you have any machines for chest - try them and see which gives you the least pain and use that to work your chest.
Stretch doing some side lateral movement to pull the chest open a little and don't jump on a machine as the first exercise - do light dumbells.
If you work out with some regulars - ask them if they have had similar experiences and what they did. I'm saying this because they know the equipment at your gym and may have some pointers that I would miss not knowing the layout of your gym.
It sucks that these things happen - but it is not impossible to get through and start making gains again.
Hang in there brother!
You're still a big dude - don't get discouraged.
~Troy