Pectoral Strain Recovery

[Govar8]

Hello Mark

I Competed in a Push Pull Meet this past weekend. In the bench I stupidly used a wide grip that I hadn't trained enough. On my third attempt I brought the bar to my chest and heard three pops come from my left pec, I thought I tore my pec. Looking at my chest after, there was no swelling or bruising or bleeding anywhere. Strongman Paul Vaillancourt was at the meet and give me the once over. He said to ice it and I would be fine. So I did and then I dead lifted 475lb a 25lbs PR.

So now to my question what would be the suggested rehab for this injury. I don't have range of motion stiffness issues just pain when I move my arm lateral and flexing my left pectoral. I have looked at Bill Starr's Rehab program and feel it could work the only thing is its for muscle tears. Any suggestions would be greatly appreciated

[Mark Rippetoe]

If you felt the pops in your pec, why would you think the injury was to something other than your pec? The high-rep rehab is designed for just such injuries.