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 Errors and Correcting Techniques for Bench Press and Push-ups!

Shoulder injuries are rampant in fitness centers, often resulting from improper training methods. Today, we'll explore a frequently encountered error that can lead to shoulder pain during bench press and push-ups.

Bench press and push-ups are fundamental exercises for upper body development, targeting chest muscles, triceps, and anterior deltoids. While these movements offer excellent opportunities for strength gains with heavier weights or increased reps, they also carry the risk of injury if performed incorrectly.

One common mistake is an excessive external rotation of the shoulder joint during both exercises. This misalignment not only fails to engage targeted muscle fibers but also increases the likelihood of shoulder injuries.

The correct angle between the upper arm (humerus) and torso should be maintained at approximately 45 degrees or less when performing bench press or push-ups. By keeping your shoulders stable throughout each movement, you create a solid foundation for effective muscle activation while minimizing injury risks.

Inadequate stability allows your shoulders to drift into unstable positions where joints become compressed within tight spaces. The subacromial space – already narrow – becomes even more confined as you approach a 90-degree angle between your humerus and ribcage. This compression puts immense pressure on joint structures like tendons, ligaments, and bursae within this area known as subacromial impingement syndrome.

As you move through flexion (bending) and extension (straightening), rotator cuff tendons rub against acromion bones due to their proximity around areas called tendon-muscle sleeves forming bulges near bone ends cushioned by cartilage discs called glenohumeral articular cartilage discs surrounding them which causes friction leading up pain; eventually one day it will cause tears especially if there's some wear out!

So how do we avoid these pitfalls? Keep your elbows closer to your body while maintaining proper form by imagining holding an orange in each armpit - just below 45 degrees - simultaneously rotating shoulders outward slightly like turning screws into wooden surfaces! Your goal is to pull humeri back into their sockets securely tighten latissimus dorsi muscles creating stability which keeps everything running smoothly without any unwanted surprises like sudden snaps or cracks that could leave us feeling broken down over time

By correcting these errors consistently practicing better technique makes all difference reducing chances getting hurt again future workouts; let's focus building strong powerful bodies safely avoiding unnecessary pains along way