I seem to have a pec strain that is giving me trouble, in fact I re-injured it today doing chin-ups of all things...Bench Press is out for now, as is a standard overhead press. Behind-The-Neck military press is fine, no pain. Should I do that 2x week or just do rows on BP day?
“Train what is trainable.”
What you can and cannot do is not for us to decide - we have no idea. So…
- Find what you can do.
- Do those things.
Don’t jump back into pressing again until you are healed. Let the bruised area heal and let the blood run “out” - I’m sure your pecs/stomach/obliques are turning a nasty black/bruised/yellowed color. Let that area heal and do what you can in the mean time. You get no points for getting back under the bar quicker - you get points for returning healthy.