anti inflamtries for any swelling and also paracetimol will help for the pain!
bench press is very simple to do! your elbows shouldnt go past your shoulder joint by much at all... if they do you will damage your shoulders! as you r experiencing now... also you find when performing a bench press action on the bench, when you bring the weight towards your chest, your shouldblades adduct and acually push into the bench! - what this causes is an arch in your lower back if your not carefull.... this lordosis will cause lower back pain & possible serious injuriy... the common saying is "big bench - bad back!" If i were you! id start bench press on a lighter weight with correct technique and use the swiss ball to bridge from. as jerry say's " look after yourself and eachother "
but thats just me LOL
Its good you had a spotter with you, ive seen sum nasty things happen & i really dont like the thought of hearing that 60kgs was on your throat! let alone seing it again..... LOL
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