A torn or ruptured pectoralis muscle can limit your ability to engage in normal work and recreational activities. It can limit arm use, and may cause significant pain.
A biceps tendon injury is a tear or rupture of connective tissue that connects the biceps muscle of the upper arm to bones at either the shoulder (proximal tendon) or elbow (distal tendon).
Once you know you can safely exercise the main thing to remember is that you need to progress slowly. The 10 percent rule is a guideline many fitness experts use to help both experts and beginners avoid injury, yet they still see continual improvement in performance.