< strong>The bench press is a great exercise! It can help us build strong upper body strength and thick chest muscles that everyone envies!
The bench press rack will never be idle in the gym! Everybody loves the bench press!
But bench pressing is an action with a high frequency of injuries, especially the shoulders. Many people will experience shoulder pain when bench pressing! It is especially common among people whose movements are not standard!
Today we will introduce you to some common causes of bench press shoulder injuries!
First: Shoulder instability!
During the bench press, the upper back must be clamped, and the shoulder blades must play a stabilizing (retracting, sinking) role and serve as a platform. During the bench press, if the scapula is unstable, the shoulder will be in a state of internal rotation and shrugging! Can cause shoulder injury!
What do you do?
Tuck your shoulder blades back and sink them
< p>The purpose of retracting and sinking the scapula is to stabilize the scapula, protect the shoulders, reduce the distance of the bench press (techniques for bench press competition), etc.You can imagine bending the bar or lengthening the bar. .
Turn the "elbow socket" forward, rotate the shoulders slightly, and turn the palms counterclockwise at the same time as if you want to break the barbell! : center;">
Shoulder external rotation is OK Pull the humerus back into the glenoid fossa of the shoulder joint, pull the scapula back and down, and bring the scapula back to the correct position. This is important because it brings torque to the glenoid fossa. The scapula becomes a very stable platform during bench pressing, which also prevents the rotator cuff from being pinched and injured by the acromion.
Second: Excessive abduction of the shoulder! >
Excessive shoulder abduction ! It means "when you push up and down, the angle between the upper arm (humerus) and the trunk becomes larger, tending to be 90 degrees and parallel to the shoulder."
The upper arm The angle with the trunk is 90 degrees. Excessive shoulder abduction will cause your shoulder to be in an unstable state! The humerus will move away from the glenoid fossa, and the scapula will also lift up, thus losing the stability of the shoulder. ! The shoulder joint capsule will be under great pressure, which increases the risk of collision or friction between the glenohumeral joint head and other tissues in the joint capsule. When the bench press reaches the lowest end, the two ligaments of the inferior glenohumeral ligament and the middle glenohumeral ligament will. Hyperextension occurs, which also increases the probability of collision or friction between the ligaments and tendons between the acromion and the glenohumeral joint
It is recommended that the angle between the upper arm and the trunk should be maintained at about 45 degrees when bench pressing!
Third: The grip is too wide!
Many people think that the wider my grip, the greater the stimulation to the chest muscles. In fact, this is a misunderstanding!
A too wide lying distance will increase the shoulder abduction angle (same as above) and allow the elbow to float, which will increase the pressure on the shoulder joint and cause pain in the front shoulder joint.
< p> It is recommended to choose a grip that is slightly wider than the shoulders. Note that when the barbell is lowered to the bottom, the forearm must be almost vertical to the ground. If the barbell is not directly above the forearm, this will cause unnecessary changes in the position of the bar, wrists, elbows, and shoulders. of torque. Remember your optimal bar grip distance so you can quickly find it every time you practice.