< strong>Protect your shoulders: Correct common mistakes in bench presses and push-ups!
Shoulder pain is one of the most common injuries in the gym, and a large part of the reason is caused by inappropriate training methods used by operators!
Today I will introduce to you a common mistake that causes shoulder pain during bench presses and push-ups!
Bench press and push-ups are indispensable classic movements in upper body training! They are all horizontal pushing movements, which can greatly develop the strength of our chest muscles, triceps and shoulder muscles!
The bench press allows you to choose a heavier weight for training, while the push-ups are simple and easy to perform, and at the same time take better care of your core strength
But again Improper execution of good movements will lead to the risk of injury. Many people make a mistake when performing bench presses or push-ups, resulting in shoulder discomfort or pain
In the gym, you may see many people doing When doing push-ups, the shoulder abduction angle is too large! Not only will this not allow you to exercise more of your target muscles, but it may also cause your shoulder injury!
Shoulder abduction angle: The angle here refers to "the angle between the upper arm or humerus and the trunk when you push up and down"
Many people open their shoulders too far to 90 degrees when doing bench presses and push-ups (as shown below)
At this time your shoulder will be in an unstable state! The humerus is far away from the joint concave The glenoid fossa will also lift up the scapula, thus losing the stability of the shoulder girdle!
Without sufficient shoulder stability, it is impossible to do bench presses and push-ups. Once the shoulder Instability leads to risk of injury!
Excessive abduction angle causes the space in the joint cavity to become narrow.
The subacromial joint space (subacromial space) has tendons, ligaments, and joint capsules passing through it. It is the most likely location for pinch syndrome to occur (because of the space Narrow)
When the shoulder joint abduction angle becomes larger, for example, when it reaches 90 degrees (the angle between the upper arm and the ribs is 90 degrees), the originally narrow space will become even narrower. Significant pressure, which increases the risk of shoulder pinching (the chance of tendons and ligaments rubbing against or rubbing against each other)
The rotator cuff (rotator cuff) wraps around the knot when the shoulder flexes and abducts! The joint will push upward and then rub against the bones of the acromion (there is a bursa between the joint and the acromion as a buffer). When the rotator cuff muscles continue to rub against the acromion for a long time, If pinched, the rotator cuff may rupture due to wear and tear. As long as there is a problem with one of the muscles, it will directly or indirectly affect other muscles or even other joints.
What to do. Do?
Put your upper arms closer to your body (the angle is less than 45 degrees), imagine holding an orange under your arm, and your shoulders Slightly externally rotate, imagine that your palm is screwing into the ground like a screw (think of bending the barbell when bench pressing). The goal is to pull the humerus back into the glenoid fossa of the shoulder joint and help you retract it. Tighten your lats, which will create a stable posture