Just over a week ago I injured my ac joint. Not sure what caused it exactly, there wasn't a distinct moment where everything went wrong, but a few hours after a chest/back/shoulder day I ended up with some pretty horrid pain where I lacked mobility.

Did not do any upper body movements for a week, only hit legs every single day... Did a few push/pull movements today to test the waters. I can pull horizontally without an issue, but definitely no overhead movements. Deadlifts are perfectly fine, didn't bother going above 405 today, but it's enough to show that I'm fine with that exercise.

During my week off from upper body, I did a lot of NSAIDs, icing, and stretching. I have full mobility, but a general lack of strength.

What are my options here? I'm trying to work around the injury and would like to find some way to incorporate chest and shoulders without pain.