Recovery
Chest & Pecs Recovery
Structured rehabilitation, exercises, mobility, recovery timelines and prevention for the chest & pecs — all in one place.
Take-Home Guides
1Recovery Plans
5Costochondritis
Costochondritis is inflammation of the rib cartilage near the breastbone. Learn the typical pattern, how it is diagnosed, and how long it usually lasts.
View recovery plan →Injury · IA-CHE-INJ-002Intercostal Muscle Strain
An intercostal strain is a pulled muscle between the ribs. Learn the typical pattern, why it hurts to breathe, and how to recover.
View recovery plan →Injury · IA-CHE-INJ-003Pectoralis Major Strain & Tear
Pec injuries range from mild strains to complete tears of the pectoralis major. Learn the warning signs of a tear, how it is diagnosed, and what recovery involves.
View recovery plan →Injury · IA-CHE-INJ-004Rib Fracture & Bruised Rib
Rib fractures and bruised ribs usually heal on their own, but breathing problems need urgent care. Learn the symptoms, recovery timeline and warning signs.
View recovery plan →Injury · IA-CHE-INJ-005Sternoclavicular Joint Sprain
A sternoclavicular joint sprain causes pain at the base of the collarbone where it meets the breastbone. Learn the typical pattern, when it is serious, and what helps.
View recovery plan →Rehabilitation Guides
1Exercises
11Barbell Bench Press
Learn barbell bench press setup, form cues, muscles worked, common mistakes and safe progressions.
Read guide →Exercises · IA-CHE-EXE-009Parallel-Bar Dip
Learn parallel-bar dip form, muscles worked, progression options and when to choose another pressing exercise.
Read guide →Exercises · IA-CHE-EXE-005Doorway Pec Stretch
Learn a controlled doorway pectoral stretch for the front of the chest and shoulder.
Read guide →Exercises · IA-CHE-EXE-011Flat Dumbbell Bench Press
Learn flat dumbbell bench-press setup, form, muscles worked, benefits, mistakes and progression.
Read guide →Exercises · IA-CHE-EXE-003Dumbbell Floor Press
Learn a controlled dumbbell floor press with a floor-limited range and gradual loading guidance.
Read guide →Exercises · IA-CHE-EXE-007Incline Dumbbell Press
Learn the incline dumbbell press with setup, form cues, muscles worked, benefits and safer progressions.
Read guide →Exercises · IA-CHE-EXE-004Incline Push-Up
Learn the incline push-up, a scalable chest exercise that bridges the gap between wall and floor push-ups.
Read guide →Exercises · IA-CHE-EXE-010Machine Pec Fly
Learn machine pec fly setup, chest muscles worked, benefits and form cues for controlled training.
Read guide →Exercises · IA-CHE-EXE-001Pec Isometric Press
Learn a gentle pec isometric press that creates chest-muscle tension without moving through a deep pressing range.
Read guide →Exercises · IA-CHE-EXE-006Resistance-Band Chest Press
Learn the resistance-band chest press for scalable chest, shoulder and triceps strengthening.
Read guide →Exercises · IA-CHE-EXE-002Wall Push-Up
Learn a wall push-up, a low-load pressing exercise that builds chest and shoulder-blade control without heavy loading.
Read guide →Recovery Timelines
1Prevention
1These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.