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.
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