Shoulder pain during incline bench press?
Many people choose the incline bench press to exercise the upper part of the chest muscles. However, many people experience shoulder joint discomfort and stuck when performing the incline bench press. Stuck or painful condition!
Why does the incline bench press hurt so many people with a history of shoulders?
“UpPush" training:
Rotator cuff muscles Insufficient strength, insufficient thoracic spine mobility, and insufficient upward rotation of the scapula
Previous articles《Shoulder press, a little trick to help you avoid shoulder pain 》We mentioned
When you raise your hands to perform shoulder abduction or flexion, the scapula will rotate upward at the same time. This coordinated movement is called scapulohumeral rhythm.
In order to safely lift overhead, when the shoulder is flexed, the upper/lower trapezius/serratus anterior muscles must contract, allowing the scapula to rotate upward (this puts the acromin process in contact with the beak) The coracoild process, the two bones that are most likely to collide with the humerus and cause pain, is pulled apart. It is not easy to achieve correct and ideal postures.possible impact). If there is not enough upward rotation and the joint space under the acromion is too small, there will be shoulder pinching!
Picture 2: The scapula does not rotate freely< /p>
In the incline bench press, the scapula is blocked by the bench, which limits its ability to rotate upwards freely, causing the scapula to get stuck in a downwardly rotated position.
As a result, when your scapula movement is restricted, it is easy to develop subacromial impingement syndrome! Causes shoulder pain! Also causing problems is the seated shoulder press!
However, the bench press is different from the shoulder press. The bench press itself will sacrifice the correct scapula and humerus rhythm. If you keep moving the scapula back and forth during the bench press, If you move, you will lose the stability of the scapula and cause shoulder joint injury
If you want to practice the correct scapula-humerus rhythm, we recommend that you use T-bar shoulder press instead of incline bench press!
The path of the hands when performing the one-handed incline press in the T-bar kneeling position is not much different from that of the "incline bench press". Since the T-bar shoulder press is not pushed directly above the head, the upper pectoralis major muscles will Participate in the movement, but without the constraints of the stool, the shoulder blades can move freely, and the problems caused by the incline bench press will be avoided!
You can do it with one hand or both hands!
For people with weak upper limb muscles, the hands are moreMore suitable!
Tip
The closer you stand to the T bar, the closer the angle of the oblique push is to "vertical", which also means that the closer you are to the T bar, the closer you are to the T bar. The closer the bar is to the top of the head, the shorter the range of motion becomes. It is recommended that you find a distance where the bar is placed in front of the clavicle. When you want to push more vertically, you can lean your body forward accordingly, so that you can create a better vertical pushing action.