What's wrong with shoulder pushing?
Shoulder pushing is a very good training action for the whole shoulder joint, and it can also exercise the arms and back well. It is a multi-purpose action, and many fitness gods like to practice shoulder pushing.
Rotator cuff, also known as rotator cuff, is a group of tendon complexes wrapped around the humeral head. There are subscapular tendons in front of humeral head, supraspinatus tendons above, infraspinatus tendons and teres minor tendons behind. The movement of these tendons leads to the rotation, rotation and lifting of the shoulder joint, but more importantly, these tendons stabilize the humeral head on the glenoid, which plays an extremely important role in maintaining the stability and activity of the shoulder joint. In some bodybuilders, these muscles are fragile. This may be due to lack of training and bad posture, or other factors; There are three main exercises here. You should increase exercise in your usual training to strengthen your rotator cuff.
Give priority to shoulder push
Shoulder pressing, as an essential action of upper limb training, is also one of the most important action modes of human body. There are many forms of shoulder pressing, the most common ones are barbell, dumbbell, sitting posture and standing posture! One of the most classic is the barbell standing posture and shoulder pressing! Also divided into: strength push and borrowing push.
Power push:
The best exercise to develop our vertical strength! Train within a sufficient range of motion to build strong shoulder muscles and core strength!
When we push hard again, we will adopt a complete grip and always keep our wrists neutral during the action. Because the weight of barbell is always in your hand! Otherwise, it will put a lot of pressure on your wrist.
Lever push:
This is similar to Olympic weightlifting, with only one purpose, that is, to lift the weight. It uses the explosive force of the lower limbs to lift the barbell upward and then lock it by the shoulder. The shoulder muscles hardly take the initiative to exert their strength, which tests the stability of our shoulders, as well as the coordination and explosiveness of the whole body!
Push hard to push more weight smoothly. Because of the drive of hip joint, it becomes more full-body exercise and develops greatly for the overall strength.
Grip method: the grip method with pushing force is similar to the grip method of squatting in front of the neck (the wrist is extended backwards), which requires some flexibility of the joints. In the initial posture, the wrist did not bear too much load, but fell on the clavicle part of our trunk. When pushing up instantly, turn your wrist back to neutral position, hold it steady and hold the barbell!
Matters needing attention in pushing shoulders
The most common case of shoulder injury in the gym comes from lifting the weight above the head, which is the shoulder pushing training we often carry out! In shoulder training, vertical push occupies the ace position! Single joint movements such as dumbbell lifting forward or side lifting cannot achieve the training effect of lifting over the head (pushing shoulders). But there are two kinds of shoulder presses, standing posture and sitting posture. But many people want to increase weight training! Will choose "sit" to practice! But there is a price!
In order to raise your head safely, when the shoulder flexes, the upper trapezius muscle/lower trapezius muscle/serratus anterior muscle must contract, allowing the scapula to rotate upward. If the upward rotation is not enough, the shoulder pinch syndrome will occur. When standing, the scapula can move freely; But when sitting, especially with a normal chair back, the body will lean against the chair back, which will limit the movement of the scapula.
In order to solve this problem, some gyms will have special chairs, and the chairs will become narrower. When the body leans upward, only the thoracic vertebrae will stick to the back of the chair, and the shoulder blades on both sides can move. However, there are still other risks.
Sitting posture, it is difficult to have shoulder flexion and chest extension in the whole angle range. No matter what width of the back of the chair you use, in order to stabilize your body, you will lean against the back of the chair, which will cause the original pushing direction to change from vertical upward to oblique upward. At this time, it is more difficult for the shoulder to buckle to reach the end angle, and then, when it approaches the end angle, it will compensate for the forward tilt. If you want a full range of shoulder flexion, the solution is not to lean back when sitting.
Experience of shoulder pushing training
Many girls who are not so fat think that they don't look good in clothes because their arms are round. As long as they practice their arms seriously, they can wear styles, so they start looking for various tricks to practice their arms to worship meat, such as dumbbell arm flexion and extension, neck and back arm flexion and extension, push-ups, aerobics, yoga and so on. All these have been done, and then after a period of persistence, I found that there is still no obvious effect, and I still can't hold it when I wear clothes.
Many times, people who can't hold their clothes and wear sleeveless vests are particularly wide and strong because their deltoid muscles are too weak. Therefore, if we focus on the single joint action of triceps brachii and biceps brachii, the efficiency will become very low. Of course, the perfect shoulder-arm line must be the perfect combination of triceps brachii and biceps brachii. Just to solve the fundamental problem, it is suggested to start with deltoid muscle, which plays a decisive role!
It is not recommended to blindly put too much weight on your shoulders. If you don't want to play a game, it's basically ok to develop too many dimensions and a medium weight ~ if you don't have equipment, you can use other tools instead! The action patterns are all the same. Use elastic belt or small dumbbells first, or you can do shoulder external rotation and internal rotation by hand until your shoulders are sour and irritable! The video starts with formal training recommended by Smith, and one or two initiatives are enough for each training!