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 Common Mistakes in Bench Press and Push-ups!

Shoulder pain is a common affliction in the gym, often resulting from improper training techniques. Today, we'll explore one frequently encountered error that can lead to shoulder discomfort during bench press and push-ups.

Bench press and push-ups are essential exercises for developing chest muscles, triceps, and anterior deltoids. While bench press allows for heavier loads, push-ups provide a simple yet effective workout with added core engagement.

However, even with these excellent exercises, incorrect form can lead to injuries. Many individuals perform both movements with an excessive shoulder external rotation angle – an issue commonly observed at gyms worldwide! This not only fails to target additional muscle groups but also increases the risk of shoulder damage.

The correct angle refers to the "scapular plane," which is defined as "the plane formed by connecting three bony landmarks: medial border of scapula (vertebral border), acromion process (lateral border), and inferior angle." The ideal position has your shoulders slightly retracted while keeping your elbows close to your body.

A large external rotation results in instability within the joint space. The subacromial space – home to tendons, ligaments, and joint capsules – becomes constricted due to limited space. When this narrow passage narrows further due to increased angles (often reaching 90 degrees), it amplifies pressure on joints leading up toward higher risks of impingement syndrome.

When performing rotations during flexion or extension movements involving rotator cuff muscles near their insertions at the bone's edge (shoulder sleeve). Friction between these areas may cause inflammation or tears over time if neglected or left untreated; thus causing complications affecting other muscles or joints nearby!

What should you do? Keep your upper arms closer than parallel when lowering weights onto your chest during bench presses (<45 degrees) while maintaining a subtle lateral rotation movement. Visualize holding an orange under each arm as well as twisting wrists towards you when pushing down like tightening a screw into concrete!

The goal is achieving stability by retracting humeral heads back into glenoid cavities while strengthening latissimus dorsi through contraction patterns that help maintain proper alignment along all aspects involved within exercise execution itself so there won't be any accidents occurring because they have been carefully thought out beforehand before attempting them again once more without fear since now I know what needs fixing right away before going further forward trying different approaches until finding one works best suited personally tailored solution based upon individual circumstances such as age fitness level etcetera...