Bench press chest injury ( need advice )

Hi !

 

Long story short :

 

I wanted to participate in national bench press competition so I had to go to the gym and practice bench pressing BUT i didn't drop GST work. 

 

As expected I injured myself ( Strained my left pectoralis muscle ) 

 

I know it was my fault, no whining and no complaining.

I haven't seen a physio and made X-rays because I don't have the money for it at the moment.

 

What were the cues to follow while training around the injury ? 

I know that you should not train through pain but what about discomfort ?

 

My chest muscle feel very tight and when I do Pushups for example I get this tight/painful feeling.

 

Any advice on how should I heal it faster ?

AND after I have healed it I want to Prehab my chest to Never ever injure it again.

 

Can someone recommend a good rehab/prehab protocol that i can follow ?

I have been injured before and I've had enough, im gonna prehab every joint, tendon, muscle, ligament so I could become indestructible.

 

I will wait your responses - thank you !

 Why don't you ask Mark Bell?

protocols are designed after exam (eco or mri) and functional test (by physio) result.

I discourage everyone  to give you advices until the situation is clear.

Only info I can offer you that I know will be good for you regardless, is to go to a dry sauna everyday if possible while you are not training. It offers recovery benefits and assists in retaining muscle while you are not training. That and a clean diet will go a long way towards recovery.