I had a slight pec strain a couple weeks ago and this was the first time back pressing since then. Good news, every thing felt great and 100% pain free. I was pretty conservative on the weight and the band tension, but I'm really happy with how it felt.
I've typically been using the elitefts monster mini bands but tonight we used the elitefts mini bands , it may not look like it, but it's a significant difference in band tension.
Right now, we have a pretty good crew going at my gym, The Strength Lab. We recently added a couple of new faces, and they have all proven to be really good training partners.
Warm up, as recommended by Ted Toalston: 3x10 reverse grip dumbbell bench press to stretch out the pecs.
100 band pull aparts
DE Bench Press vs mini bands 8x3
Sets 1-5 @ 195
Sets 6-8 @ 205
Lighter weight and lighter band tension than I would normally use, and my first few sets I wasn't as explosive as normal, but like I said, this was my first time back pressing and I was nervous. But, I'm happy to say, everything felt great!
2 x 10 Incline Dumbbell bench press
2x 20 cable upright rows
1x 100 cable tricep push downs (drop set) - it was terrible