Generally speaking, at the beginning, if you use barbells and dumbbells to do chest muscle bench press exercises, it is inevitable that your arm will exert force, which will lead to the accumulation of lactic acid in your muscles, thus causing pain. This situation can continue to exercise and accelerate the catabolism of lactic acid. 2 rest
When practicing chest muscles and arm aches, full rest is the best recovery method, which helps to promote blood circulation, help decompose lactic acid accumulated in arm muscles and relieve arm pain and discomfort. 3 stretching
Stretching can help the arm relax and help the recovery of sore muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. The method is as follows: 1, the left arm is backward, the elbow is bent 90 degrees, the palm is outward, and the left hand holds the right arm and pulls back, which will open the chest and make the shoulders feel nervous. Hold 15-20 seconds. 2. Raise your elbow over your shoulder and point it at the ceiling. The other hand helps stretch the triceps as much as possible. Hold 10 second, and repeat the triceps on the other side. 3. Kneel on the mat, sit down and move your hips, stretch your arms forward, try to keep your palms and elbows directly pressed on the mat, and feel slight tension and shoulders through your upper arms for 15-20 seconds. 4 Enhance arm strength
Many people have arm pain when practicing chest muscles, mostly because their arm strength is too weak. Therefore, it is necessary to strengthen their arm strength. Common actions to increase your arm strength are: 1. Keep your body standing, with a dumbbell in each hand. You can choose according to your own strength. The left and right sides are alternately bent, and about 20 groups are alternately bent every day. After a long time, your strength will gradually increase. 2. Hold your hands on the ground, and the palm distance of your hands is shoulder width. Keep your body straight, bend your arms, and draw your elbows close to both sides, so that your body falls straight to the same height as your shoulders and elbows, then straighten your body and return to the starting position. Do 1 time. Each group is exhausted. 5 cold compress
Due to excessive exercise, lactic acid accumulates. After exercise, you can take ice compress measures on the sore part of your arm, put a towel, and then put ice cubes in plastic bags on the towel for ice compress. Ice can be applied for half an hour, which helps to calm muscles and prevent and relieve soreness. 6 hot compress
Hot compress can promote blood circulation, improve body metabolism, relieve muscle soreness and accelerate the recovery of muscle soreness. Apply hot water bottle or hot towel to sore muscles for about 15 minutes. 7 massage
Arm pain can also be relieved by massage, which can help sore muscles relax, promote blood circulation and relieve pain. You can massage sore parts with your palm, or lift them, or press common acupoints of upper limbs, such as Pianli, Quchi, Wuli and Xu Yue, to relieve the pain and swelling of arms and elbows. 8 gypsum
When arm pain occurs after chest muscle exercise, medicinal oil with the function of relaxing muscles and promoting blood circulation can be applied to the affected area, with massage, so that the medicinal oil can fully enter the muscles and relieve muscle pain and discomfort. Note that the general arm muscles are sore for 24 hours before applying.