Speaking of barbell bench press, Bian Xiao, I believe everyone will be familiar with it, and many of our friends should have done barbell bench press in the process of fitness training. What we need to know is that whether our chest muscles can be trained well has a great relationship with whether we can do barbell bench press well. In other words, if we can do barbell bench press well, then we should do it ourselves.

However, many of our friends will encounter many problems when doing barbell bench press. For example, many bodybuilders will have shoulder pain when doing barbell bench press.

For most of our friends, a very important reason for their shoulder pain in the process of doing barbell bench press may be caused by their shoulder compensation.

Another reason is that when we do barbell bench press, the training we use is too heavy. Our chest muscles may be able to bear it, but our shoulder muscles can't. The body is unbearable, what should I do if there is shoulder pain?

In my opinion, if we have shoulder pain when doing barbell bench press, then we can learn these two skills, which will bring us more important help to a great extent.

First, when you do bench press, your shoulders shrink back.

In the process of doing barbell bench press, we need to retract the scapula first. If we do bench press, we should not retract the scapula, but extend our scapula forward.

Then when we do barbell bench press, it is likely that our shoulder joint is under too much pressure, which makes our receiving and sending force inside the shoulder too large.

In this way, it will not only greatly reduce the stress effect of our chest muscles, but also greatly increase the chance of our shoulder joint injury, which will cause pain in our shoulders.

Therefore, when we are doing barbell bench press, we should keep the scapula in a clamped state when we are preparing for the action, so as to keep the shoulder stable and avoid some unnecessary pain and injury to some extent.

Second, when doing bench press, the shoulders need to sink.

Many of our novice friends are likely to shrug their shoulders when doing barbell bench presses.

What we need to know is that if we can't do barbell bench press with our shoulders down, but do barbell bench press with our shoulders shrugged, then it will be difficult for our chest muscles to exert strength, and it is very likely that our shoulders will hurt.

Generally speaking, if we want our shoulders to sink when doing barbell bench press, then we need to move our shoulder blades down as much as possible.