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

The agony of shoulder pain is a familiar foe for many gym-goers. And, more often than not, it's due to improper form and technique that leads to this distressing condition. Today, we're going to delve into one of the most common errors that causes shoulder strain during bench press and push-ups.

These two exercises are staples in 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 to be lifted, while push-ups offer simplicity and convenience with added benefits for core strength.

However, even the best exercises can lead to injuries if performed incorrectly. Many individuals practicing bench press or push-ups commit a fundamental mistake that results in shoulder discomfort or pain.

Observe how some lifters maintain an excessively large external rotation angle during their performance of push-ups! This not only fails to target additional muscle groups but also increases the risk of injury!

The external rotation angle refers specifically to "the angle between your upper arm (humerus) and torso when pushing up or lowering down." Most people tend towards a 90-degree angle (as illustrated below), which puts their shoulders in an unstable state!

In this scenario, your humerus strays from its natural socket (glenoid fossa), accompanied by elevated scapulae; thus losing stability provided by rotator cuff muscles! A lack of sufficient shoulder stability makes it impossible to execute proper bench press or push-up form with safety – any instability may result in injury!

As external rotation increases beyond what's necessary – reaching 90 degrees (upper arm forming a right angle with ribcage) – space within joint cavities becomes increasingly constricted.

Shoulder subacromial space houses tendons, ligaments & joint capsules; being narrow already invites impingement syndromes as extra pressure on these structures intensifies upon further widening joints at such angles (shoulder girdle & humerus reach 90 degrees). When shoulders flex & extend simultaneously & rotate inwardly around ball-and-socket joints where muscles bulge out near top points like knots under skin as they abut against acromion bone at base ends above them - shouldering sleeve overgrowth areas create frictional contact thereon , wear-out causing damage elsewhere too potentially affecting other parts eventually

So what do you do? To avoid these pitfalls:

Keep your elbows close toward your body (<45°). Picture holding an orange within armpits.

Rotate shoulders slightly outward.

Imagine hands screwing into floorboards while performing dumbbell presses!

Focus on retracting humeri back into glenoid fossae alongside tightening latissimus dorsi muscles.

Aim for stable postures instead

By implementing these adjustments you'll ensure safer workouts without compromising effectiveness!