When doing bench press, it is easiest to feel. After chest muscle training, I don't feel anything, but my shoulders feel particularly painful. This problem is not normal, which is usually caused by incorrect movements when practicing chest.
When doing bench press, the shoulder plays an auxiliary role. Chest muscles are the main force point of bench press, but shoulders, especially deltoid toes, will also play an auxiliary role in bench press, which can also help us stabilize our shoulders.
But when we do bench press with incorrect body posture or incorrect movements, it is easy to cause shoulder pain. This kind of shoulder pain is caused by shoulder fatigue.
In addition to this action, whether it is doing a bird chest clip or doing any other pressing action, the shoulder muscles are also very easy to exert force, which often makes the shoulder muscles exert force and will soon make the shoulders tired and painful.
How to avoid the exertion of shoulder muscles as much as possible when practicing chest has become something that we bodybuilders must learn, otherwise it will be difficult for us to exercise the chest muscles in isolation, and even make the shoulder exercise effect stronger than the chest muscles.
Then, why do we have shoulder pain in the process of bench press? How can we avoid shoulder pain and only let the chest muscles exert their strength?
Many people like to let the barbell go straight up and down when bench pressing. When they push the barbell up, the position of the barbell is actually just above our collarbone, so as to support the barbell with their arms.
If you have to do what you think is straight up and down, then when the barbell falls, it will fall to a higher position in the chest, which will make the shoulders harder and make them feel tired and painful soon.
When we control ourselves, let the barbell fall on the line between the chest muscles and the breasts. At this time, the angle between our arms and our bodies is about 45 degrees.
This is just one of them. When doing bench press, it is more important to control the stability of the shoulder and reduce the pressure on the shoulder.
The simplest and most effective way is to make the scapula contract backwards, clamp the scapula together and fix the whole shoulder, which can reduce the pressure on the shoulder and reduce the force on the deltoid muscle.
This process seems to be the process of holding out the chest, and the waist will arch a little, which is what our bodybuilders often say. Moreover, this action can also help us to exert our strength more smoothly and push up more weight.
Mastering these two points, as long as you are careful not to shrug your shoulders when practicing chest, you can effectively avoid shoulder pain and make chest muscle exercise get twice the result with half the effort.