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 essential for developing chest muscles, triceps, and front deltoids. The bench press allows for heavier weights, while push-ups provide a more accessible option with added benefits for core strength.

However, even with these excellent exercises, incorrect form can spell disaster. Many individuals mistakenly assume that as long as they're moving their arms up and down, they're doing it right. But this misconception leads to a plethora of problems.

One frequent error involves an excessive outward rotation of the shoulders during push-ups or bench presses. This results in an angle greater than 45 degrees between your upper arm (humerus) and torso (thorax). Not only does this fail to engage targeted muscles effectively but also increases the risk of injury.

The ideal angle should be around 45 degrees or less when performing either exercise. To achieve this alignment correctly:

Imagine holding an orange under your armpit.

Slightly rotate your shoulders outward.

Envision pushing through the floor like you were screwing it into place (for bench press).

By maintaining proper posture throughout these movements—keeping your elbows close to your body—you'll create stability within your shoulder joint and activate those hard-to-reach back muscles effectively.

In conclusion: A correct technique is key! By rectifying these common mistakes during bench presses and push-ups, you'll not only enhance muscle growth but also safeguard against potential injuries that could derail your fitness journey forever!