Chest Recovery
Chest strain recovery after pressing
Chest pain after bench press, flys, or dips often involves the pectoralis major or minor. Recovr recommends doorway stretches and scapular mobility — avoiding end-range fly positions when pain is high.
- Heavy bench press or dumbbell press
- Chest flys with excessive stretch
- Dips beyond comfortable depth
- Push-up volume without recovery
Preview only — your plan is personalized by pain level and exact location via the 3D body selector.
Doorway Pec Stretch
stretchUse a doorframe to open up the chest and stretch the pectoralis major and minor muscles.
2-3 sets · 30-45s hold · Pain 1–3
Wall Push-Ups
exerciseA low-impact push-up variation using a wall for gentle chest and shoulder strengthening.
3 sets · 10-15 · Pain 1–3
Scapular Push-Up
exerciseStrengthens the serratus anterior for scapular stability. Weak scapular control is a leading cause of shoulder pain during bench press and overhead movements.
3 sets · 10-12 · Pain 1–5
Seated Chest Opener
stretchA gentle seated stretch that opens the chest by squeezing the shoulder blades together behind you.
2-3 sets · 20s hold · Pain 4–6
Frequently asked questions
- Pec strain vs shoulder pain during bench?
- Pec pain is usually front-of-chest during stretch or contraction. Shoulder pain is more anterior-lateral. Recovr lets you mark both areas separately.
- How long does a pec strain take to heal?
- Mild strains: 1–3 weeks. Moderate: 4–6 weeks. Recovr adjusts volume based on your daily pain log.
- Can I bench with mild chest pain?
- Avoid if pain exceeds 4/10 or is sharp. Focus on mobility and isometric chest work until tolerance improves.
Get your personalized chest plan
Map your pain on the 3D body, set your level, and Recovr builds a 7-day progressive recovery schedule from our exercise library.
Start 3D mappingOther recovery guides
General Guidance Only
This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.