Super light/high rep curl work like 2 pound dumbells for 100 reps can really help.
Also try get some ART therapy on the surrounding areas or even directly depending on how bad the strain is[/quote]
Agree 100%. I did 5lb Hammer Curls for 100 on each arm every training day when my bicep tendon was acting up, and it helped a lot. Obviously, ice, rest and NSAIDs are going to help, as well.
Another thing to consider while you are off benching is isolation movements for the involved musculature, i.e., various flys, delt raises and tricep work.
But, if you can find a pressing variation that works, you should work that like a rented mule while you’re on the mend. Your injury sounds more severe than what I dealt with, but I was able to do light dumbbell benching in lieu of barbell benching. I also found that benching with very tucked elbows took some pressure off the bicep. Overheads are good here, too. Bottom line, If you can find a pressing variation that doesn’t make it worse, I would rely on that in the meantime.