Based on the obvious hyperemia and soreness of muscles after exercise, the soreness persists but only a little the next day, so it is best to continue to rest in the sore part. Hot compress, massage and light exercise are all helpful to relieve soreness.

Sit up straight, bend your elbows slightly, relax your arms with your chest muscles, and the most important thing is to focus on your chest.

What is my plan? Squat, bench press and hard pull are the three best compound movements. In addition, it should be added according to the physical adaptation, and it should not be added blindly.