保护肩膀：卧推和俯卧撑常见错误的深度修正！ Shoulder Pain in the Gym: Unveiling the Common Mistakes in Bench Press and Push-ups!

The agony of shoulder pain is a familiar foe for many gym-goers. It's often caused by improper training techniques, which can lead to injuries that linger long after the workout is over. Today, we're going to expose one of the most common errors that contributes to shoulder discomfort during bench press and push-ups.

These two exercises are staples of any well-rounded workout routine. They're both horizontal presses that effectively develop chest muscles, triceps, and anterior deltoids. The bench press allows for heavier weights than push-ups, while push-ups offer simplicity and convenience with added benefits for core strength.

However, even excellent exercises can go awry if executed incorrectly. Many people inadvertently commit an error when performing either exercise – one that leads to shoulder soreness or pain.

Observe how some individuals perform push-ups with their shoulders externally rotated at an angle greater than 90 degrees! This not only fails to engage more target muscles but also increases the risk of injury.

The external rotation angle refers specifically to "the angle formed between your upper arm (humerus) and your torso" as you lift or lower your arms during these exercises.

Many individuals tend to open up their shoulders too much during both bench press and push-up movements until they reach a 90-degree angle (as illustrated). In this state, their shoulders become unstable! The humerus moves away from its joint socket (glenoid fossa), while scapulae also rise upwardly, thus losing stability provided by rotator cuff muscles!

Without sufficient shoulder stability, it's impossible to perform effective bench presses or push-ups; instability in the shoulder joint will increase injury risks!

A larger external rotation causes reduced space within joints' cavities. The subacromial space houses tendons, ligaments, and joint capsules – areas prone to impingement syndrome due to confined spaces

When increasing external rotation beyond what's optimal — reaching 90 degrees — (wherefore large angles form between humeri & ribs), already constricted spaces shrink further. The already cramped area becomes even tighter under immense pressure on surrounding tissues like joints' capsule

As you flex & extend your arm through rotations around a pivot point on each end where muscle bundles gather ('rotator cuff') - then collide with bony protrusion ('acromion'), causing friction & abrasion - constant rubbing wears out parts leading eventually breaking down into fragments potentially affecting other muscle groups

What now? Keep those elbows closer towards your body (<45°) imagining holding an orange under each armpit; subtly rotate shoulders outwardwards while maintaining proper posture with hands pushing against floor firmly as if turning screws! Aim at bringing bones back into glenoid sockets & tightening latissimus dorsi muscles creating balance along all sides allowing stable positions