There may be two reasons for the abnormal sound of shoulder joint when pushing chest. One reason is insufficient warm-up before training. You can choose freehand push-ups or high-five push-ups before pushing your chest.

The second reason is that your shoulders left the stool during the chest push. Remember not to follow your back, hips, especially your shoulders in the process of push-ups, so that there will be no abnormal noise in your joints.

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Warm-up is not enough, you can try to warm up for a long time. Do it again. Is your upward dumbbell bench press the first move? You can also try to make 20 barbells with an empty barbell bar, and then do an upward sloping dumbbell bench press. As long as it is not accompanied by a stinging sound, it is generally not warm enough.

No activity yet.

Shoulder impact, I have this situation. Spend more time exercising your shoulders when you warm up. Warm-up starts from the formal group. If you don't pay attention for a long time, it just rings now, but it doesn't hurt, so you can't say for sure in the future.

Modern people sit for a long time, which leads to the upper span syndrome. The common consequence is that they will have round shoulders and hunchbacks. These postures will lead to excessive stretching of shoulders when lying down, and insufficient warm-up (posture correction) will lead to snapping.

Posture adjustment before exercise

Posture adjustment before training can be divided into stretching pectoralis major, activating posterior shoulder bundle, stretching trapezius muscle, relaxing tense muscle groups at ordinary times, and activating small muscle groups first.

Warm up before practice

You can't bear the burden as soon as you start, and the negative importance is gradual. You can exercise your joints by pushing a light dumbbell or barbell. After warm-up, joint fluid can protect joints.

Training action

Training movements need to tighten the shoulder blades and sink the shoulders. The simple method can be that the upper back is completely attached to the bench press, and the lower back naturally stands at a gap of about one palm away from the bench press to ensure that the scapula and the shoulder sink are tightened, so that the bench press action will not be deformed.

Life attitude adjustment

Finally, we need to pay attention to posture adjustment in life and work, because many times, bad posture is caused by bad habits such as looking down at mobile phones.

Shoulder bounce, shoulder warm-up is not done well, you can do some rotator cuff exercises to warm up, and bench press posture is also very important. You can ask me if you don't understand anything.