Don't train for the time being, you can train other parts. I hope you can master the standard movements next time or come to [⒌⑺ Go Fitness College] to study. 1) Warm up the shoulders for more than 5 minutes before bench press. Don't be casual. Your shoulders must be hot. Shoulder is the key to connect forearm and upper body, and it is also the most vulnerable part.

2) The action of bench press must be standard. If you are not careful, all the weight that should be borne by the upper body will fall on your shoulders.

3) For a period of time, it is best not to do bench press training, but to do more shoulder training and focus on strengthening muscle density. That is to say, the small weight is carried out many times, and the number of groups increases from less to more.

Generally, it can be recovered after a period of time. This training method is actually the rehabilitation training method used by doctors. If you still haven't recovered, try other rehabilitation training.