it's ironic because you described for me to do almost everything i currently am.
will try to warm up on bike prior to workout and avoid those close grip bench and french presses for a little while. I do believe i may have even hurt the elbow with seated cable french curls.
Also, will try out the ice pack after the workout.
p.s - that tiger balm does smell kinda strong - not something you want to put on for a night out on the town.
LOL...you also want to wash your hands with hot hot water after you apply the tiger balm. I put it on one day at the gym and went to the bathroom (really bad mistake).
I forgot to mention, to try not locking out on chest/tri movements for a while. That seems to help for me too, puts alot of stress on the joint.
Also, believe it or not, pull ups and lat pull downs seem to flare it up sometimes too.
The days that it bothers you alot, I would take a few motrin after you get home with your next meal to alleviate some of the inflamation. You probably already do that one though.
Lastly...if you stop elbowing people in the forehead and maybe go for the throat, it will be alot easier on the swelling. LOL!!!