I believe everyone is familiar with shoulder pain caused by bench pressing
Bench pressing is an exercise that everyone loves. It helps us build thick chest muscles, enhance upper body strength, and improve sports performance!
But many people suffer from shoulder pain during bench press! The biggest reason is that the action needs to be optimized!
Today we will introduce to you 3 small tips and details to help you stay away from shoulder pain!
1. Change the angle of the dumbbells!
Most people like to align the dumbbells in a line (alignment) when doing dumbbell bench presses. This is actually true, but I don’t like doing this!
Doing so can easily lead to scapular instability (lifting, internal rotation) and excessive shoulder abduction.
We all know that during the bench press, the stability of the scapula (Sink, draw back slightly) is very important!
It is recommended that you slightly externally rotate your shoulders so that the dumbbells form a V shape (as shown in the picture) and then Do the bench press!
This will help pull your scapula back and down, return the scapula to a neutral position, bring torque to the shoulder joint socket, and build a stable platform to prevent shoulder pinching!
2. The fall is too deep!
Dumbbells are more athletic than barbells The amplitude is greater! This causes many people to lower the dumbbell too low during the movement! Long displacement is correct! But this also hides the risk of shoulder injury!
Drop the dumbbell too low! , will cause the shoulder ligaments and small muscles to be overstretched!
3. The position of the elbow!
Many people ignore the position of their elbows, resulting in excessive stress on their shoulders!
When you bench press! When you reach the bottom of the movement, you need to keep your forearm vertical to the ground, forming a vertical line! If there is no vertical ground, this will cause unnecessary torque on your wrist, elbow, and shoulder. Use your strength to prevent the dumbbell from falling forward or backward
Recommended reading:
6 Tips to improve your bench press technique
Bench Press Technique: Breaking the Bar
Excellence: 5 Bench Press Training Tips You Can’t Miss