No worries, I should mention that for rehab apart from seeing my physio weekly, after a week or 2 I started doing vertical push ups while standing against a wall, then floor dumbbell press with something like 2kg but sets or around 30. Did this twice every day to increase blood flow to the muscle in the hopes of speeding up recovery and to try to retain a full range of motion after the healing process. I just slowly worked the weight up to around 10kg-15 slowly reducing reps and eventually started doing flys with around 500g to 1kg (flys were the last thing to come back, I'm still training light on them, around 15kg for strict and 25kg for compounds). Also started using various chest machines. After perhaps 2 months I was ready to start bench pressing just the 20kg bar and was able to add around 5-10kg each week untill I got up to 95kgOriginally Posted by HeavyHitter
It helps some what to continue to eat well I believe and I also took 16g of glutimine per day split in2 4 doses in the hopes of aiding my recovery.
As my chest healed I was slowly but surely able to add in more and more exercise using the injured side, I found that after a few weeks, even though my chest was still rather injured, I could seated row heavy for example. In the mean time I just did what I could and modified my training.
Best of luck.
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