The shoulder press is one of the important movements in fitness training! It can help us build stronger, healthier shoulders, strengthen the rotator cuff muscles, and prevent shoulder dislocation.
However, the shoulder press is also a very difficult movement and requires very strong control and excellent skills!
There are many key factors in making a perfect shoulder press: One of the topics is often discussed: Should you sink or shrug your shoulders when doing shoulder presses?
I often hear coaches say that when doing shoulder presses, you should sink your shoulders and avoid shrugging, so that the deltoid muscles can be better stimulated and the trapezius muscles will not be trained. Is this really the case?
Characteristics of the shoulder joint
The shoulder joint formed by the clavicle, scapula, and humerus is the joint with the greatest range of motion in the body.
The subacromial joint space (subacromial space) has tendons, ligaments, and joint capsules passing through it, and is the most likely location for pinch syndrome (because of the narrow space)
Usually Over-the-shoulder activities can easily injure the rotator muscles of the shoulder. When the arm is raised, the area where the rotator sleeve covers the nodule will push upward, and then rub against the bones of the acromion (the nodule). There is also a bursa as a buffer between the acromion and the acromion). When the rotator muscle sleeve constantly rubs and pinches the acromion for a long time, part of the muscle sleeve may rupture due to wear and tear. As long as there is a problem with one of the muscles, will be directly or indirectlyAffecting other muscles or even other joints.
The benefits of shrugging!
Note: When pushing to the bottom, you need to shrug your trapezius muscles to create space between the upper arm (humerus) and the acromioclavicular joint (AC joint). Avoid shoulder impingement
Why does the shoulder shrug work?
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 to allow the scapula to rotate upward. If there is not enough upward rotation and the joint space under the acromion is too small, there will be shoulder pinching!
Shrug (upper trapezius contraction) will pull the scapula closer and rotate upward at the same time, This will pull away the acromin process and coracoild process, the two bones most likely to impact with the humerus and cause pain. Impact is unlikely to occur under correct and ideal posture
< p>There is another benefit to shrugging your shoulders when you reach the final movement of the lift!The barbell is supported by the straight arms, the scapula stabilizes the humerus, and the trapezius muscle stabilizes the scapula. Do you see it? Shrug your shoulders to allow the trapezius muscles to work to support the weight. Shrugging activates the trapezius muscles, which attach to the upper edge of the scapula and help support the weight of the shoulder and barbell.
What to do?
While pushing up, imagine that you will never be able to push the bar to the end (You are never finished pressing the bar upward), push the bar back and up to just above the shoulder joint, extend it toward the ceiling, and shrug the humerus upward and inward.
Final tip:
Heavy shoulders may put you at risk of injury! Or the movements may feel stuck! I hope you’ve taken this tip to heart!