That is, the position of the shoulder and elbow can not be fixed at a certain point, but will change with the different grip distance and grip method of the hand.
This situation will lead to inappropriate shoulder retraction, drooping or even pronation, which will cause different degrees of damage to the shoulder joint during training and lose the meaning of fitness.
In all exercises aimed at the upper body, whether it's wide and oblique bench press, supine bench press with reverse grip, or even simple dumbbell bench press, it seems that the movements are different, but the positioning of shoulders, elbows and scapula is almost the same.
What is said above is the action of pushing, and so is the action of pulling.
Whether rowing, pull-ups, or pull-ups in different directions, even if the position and technique of shaking hands are different, the position of shoulders and elbows should remain the same in each movement.
Why can't many people keep the elbow and shoulder position unchanged when changing the position and grip of their hands?
Because most people have a wrong idea that the upper arm must be perpendicular to the ground, with the most concentrated strength and the best training effect.
This is obviously wrong, because when you use a wide grip, if you want to keep your upper arm vertical to the ground mechanically, you have to move your elbow outward so that the position of your shoulder cannot be locked.
People's body structure is integrated, followed by the weakening of the real participation of the target muscle groups that should exert their strength, while the pressure on elbows and shoulders is amplified.
Knowing this, we should make appropriate corrections in the following ways in future training:
1, find the appropriate grip distance and grip method.
It's not that you can't train with a wide distance or reverse grip, but that you don't have to spread your hands too far, or force yourself to reverse grip when you don't hold the equipment tightly.
The width distance is based on the width of the shoulder. As long as it is several centimeters larger than the shoulder width distance, the position of the shoulder should always be kept unchanged, and the maximum value of this interval should be found.
2. Choose the right weight
Sometimes the change of shoulder and elbow position is not necessarily that the grip distance is not suitable for you, but also that the weight of the training you use is too large, and the body consciously wants to use other parts to assist in exerting force, which will also lead to movement deformation.
This is also what we have always emphasized. Although light weight does not have much stimulating effect, heavy weight leads to movement deformation and extra injury, which seems to be not worth the loss.
3, use a variety of training movements.
Many people will like to change the grip distance and grip method, focusing on stimulating local muscle groups and conducting isolated training. Theoretically, this method is feasible.
However, in the process of implementation, the common problems mentioned above will appear. In order to fundamentally solve this problem, there are two solutions:
(A) good fitness conditions, you can use another kind of isolation training specifically for this muscle group.
(2) If the condition is changed only by changing posture, mainly for muscle groups, you can choose a lighter weight, do several groups of standard warm-up movements, remember this state, and then switch to the normal training weight to do the movements.
No matter which scheme, the key is to ensure the standard of action posture.