Hi, Ive just started training in Westside type of way because my bench isn?t that impressive 275@176, and I have a university competition in april. Fortunately no one else at my uni is perticularily strong. The first max effort bench day I did was fine, but the second I was warming up to the max singles with 250 and when the bar touched my chest, I got a very sharp pain in my left pec, where it attatches to the arm. Unfortunately because it was a warm up, I didn?t think I needed a spotter and had to press the bar up myself - which hurt a lot. Its been 10 days and a can?t even take the bar on its own to my chest without it hurting a little bit. No other exercise but dips, bench, flys etc are effected, and it doesn?t hurt at all when Im not doing those sort of exercises. I was wondering how long it will take to repair, and whether I need to change my bench form and/or buy a bench shirt for support. Currently I have a reasonably wide grip, and take the bar to just below my nipples before pressing.
Should I gently ease myself into benching again over a period of about a month before trying any singles again? Thanks