About a year ago I was hit by a drunk driver which ended up shattering part of my elbow. Physical therapy was mostly a success (I'll never be "100%" recovered- I have lost some flexion of my arm and it can't bear as much weight).
Compared to what could have happened and how poorly I could have recovered, I am in excellent condition! I am able to do pushups and some other bodyweight exercises on my elbow. However, I am unable to do heavy bench presses like I used to, which has put a serious damper on my upper body pushing progress.
I can rep out 135-155 lbs on the flat bench, but much more than that causes it to grind and can be painful. I have not had any problems with the incline bench or push press. I mostly have problems with flat bench exercises and some dumbbell movements.
AS much as I hate machines, they seem to be easy on the elbow and don't cause pain, so I have begrudgingly been using some machines.
Do you guys have any recommendations for exercises/programming I can use to help boost my chest? Raw strength isn't as important to me any more ( I have faced that reality :), but I am in the army and do want to maintain endurance and keep size to match the rest of my frame. Any tips?
I appreciate the help.