If you have an injury or inflammation to your pec you should probably not do any upper body work. Your biceps tendons run across your pectoralis major tendon and even doing curls with irritate it. Any shoulder work will also irritate the pec, as will shrugs, etc.
I like to suggest the Bill Starr routine to rehab a mild pec tear or strain (Coach Rippetoe has it somewhere on his site) but check it out yourself and run it by your doc and physio.
Whenever you are able to get back to upper body work it is absolutely vital that you start with very low weights. I’d suggest starting with pressing with the pink dumbells the aerobics girls use and then working your way up to the bar and only increasing the weight by 5 or 10 lbs. (that’s around 2-5 kilos) per session. Obviously, you can train pretty frequently (5-7 days a week) until the weights start getting challenging and then increase the rest days as is appropriate.[/quote]
Thanks for the input Ninja - it turns out I have a sub lax rib. The chiro has cut out all pressing movements for me but allowed legs and pulling movements, plus certain tricep movements.
I will definitely check out the programs you suggested however I have been working on this based on the chiro recommendations:
Mon - max legs
Tues - Back
Wed - off (O lift technique)
Thurs - Dynamic Legs
Fri - Back
It seems to be settling down a bit with rest and ice, just wish i hadnt pushed through it for so long!