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 Stronger, Healthier Shoulder!

Shoulder injuries are common in the gym, often caused by improper training techniques. Today, we'll explore one frequently encountered error that can lead to shoulder pain during bench press and push-ups.

Bench press and push-ups are essential exercises for developing chest muscles, triceps, and anterior deltoids. They're also great for targeting core strength. However, even with these effective movements, poor form can result in injury.

In many cases, individuals perform push-ups with an excessive external rotation of their shoulders – a position that not only fails to target additional muscle groups but also increases the risk of shoulder damage. This occurs when the angle between your upper arm (humerus) and torso exceeds 45 degrees.

During bench press or push-up execution, maintaining proper shoulder alignment is crucial. Many people inadvertently widen their shoulders excessively up to 90 degrees (as depicted below), placing their shoulder joint in an unstable state where the humerus moves away from its socket (glenoid fossa) while simultaneously raising scapulae.

Without sufficient stability within your shoulders before attempting either exercise safely or effectively is impossible; any instability will increase susceptibility to injury! The subacromial space narrows due to increased external rotation angles around 90 degrees. This tightens spaces occupied by tendons, ligaments, joint capsules – making it easier for impingement syndrome to occur at this vulnerable location.

When performing lateral rotations while flexion occurs alongside continued friction on bursae surrounding rotator cuff tendons between acromion bone tips above them as they encircle those areas with arthritic spurs present there too then you have more chance of tearing apart certain fibers leading eventually towards other muscular issues affecting joints indirectly if just one muscle gets affected directly impacting others nearby

So how do you avoid these common mistakes? It's simple:

Keep your arms closer together than parallel - imagine squeezing an orange under your armpits.

Gently rotate your shoulders outward while maintaining control over each movement.

3 Envision twisting a screw into concrete ground as you move upward during both actions like pushing through earth beneath which lies sand inside metal pipes buried deep within solid granite rock bedrock foundation layer; keep visualizing twisting screws all way down until fully embedded!

By pulling elbows back toward glenoid fossae on each rep of both exercises help tighten latissimus dorsi muscles creating stable posture avoiding injuries keeping strong well-structured body perfect balance allowing long-lasting growth without unnecessary strain stress & tension at any time throughout daily life activities including sports performance enhancing potential gains adding extra confidence boost every step forward taken anytime anywhere regardless situation context condition given circumstances situations happening now tomorrow next week year later future ahead look out stay sharp always stay healthy fit active happy!