It sounds like to me you are very lucky my friend and good thing you left the gym. I believe you where on the verge of causing a tear, but luckily and wisely didnt push till it happened. Yes next time you go to the gym to do bench, warm up(10 min cardio) and stretch!!!! then do a couple extra warm up sets on bench at very light weight, then take your weight increments nice and easy and I believe you will be alright.