保护肩膀：卧推和俯卧撑常见错误的深度修正！ Shoulder Pain in the Gym: Common Mistakes to Avoid and Correct for a Healthier Training Experience!

As you delve into the world of strength training, it's not uncommon to experience shoulder pain at the gym. In fact, many individuals encounter this issue due to improper technique during exercises like bench press and push-ups. Today, we'll be exploring one common error that can lead to shoulder discomfort or even injury.

Bench press and push-ups are fundamental movements that work wonders for developing chest muscles, triceps, and anterior deltoids. They're versatile exercises that allow you to challenge yourself with heavier weights or focus on proper form for a more effective workout.

However, even with excellent exercises like these, incorrect execution can result in injuries. Many people inadvertently make a crucial mistake when performing bench press or push-ups – they allow their shoulders to move excessively outward during the exercise.

The shoulder joint is designed with flexibility in mind; however, excessive movement can compromise stability. When your shoulders deviate beyond 90 degrees (as seen in some pictures), your humerus moves away from its natural socket (glenoid fossa) while your scapula lifts up as well. This unstable position makes it difficult to maintain proper form throughout the entire range of motion.

With insufficient shoulder stability, achieving optimal performance on bench presses and push-ups becomes challenging if not impossible. The risk of injury increases significantly once your shoulders lose stability! Moreover, an overly large external rotation angle causes compression within the joint cavity space by narrowing it down further due to limited room available between surrounding structures such as tendons & ligaments which often leads towards subacromial impingement syndrome—a condition characterized by constant rubbing friction between bursae membranes inside joints causing inflammation leading potentially serious complications if left untreated without proper medical intervention

To avoid this issue altogether:

1 Maintain an external rotation angle below 45 degrees.

2 Keep your arms close together near your body.

3 Rotate your shoulders slightly outward while keeping them stable.

4 Visualize screwing palms into ground surface when performing bench presses.

5 Focus on pulling elbows back toward hips instead of letting them stray outwards during upper arm lift phase

By adopting these tips correctly aligning our bodies will create a much safer working environment reducing risks associated with future potential injuries allowing us all enjoy better overall health benefits through consistent workouts over time!