Bench press as the top of the pyramid of training movements, training its benefits I do not think it needs to say too much, but the more people do the movement, often means that more people may do it wrong.
Especially the correct bench press is not difficult to master, but it is not simply holding the barbell and pushing it up. And like the bench press such as the use of large weights, everyone wants to move on the weight, the movement is not correct to bring the harm is self-explanatory, I do not know how many people with me to train the shoulder pain problems faced by the bench press, and today, to bring three points, in order to a healthier shoulder, you must avoid the bench press mistakes:
First: shoulder instability
Many people make the mistake of lying down the first moment when doing the bench press, the bench press looks like a frontal pushing action, but it can not be separated from the role of the back, we do not talk about the position of the feet first, say that the back is more associated with the stability of the shoulders
The back is your bench press launch push up the weight of the turret, if this platform is not stable, your bench push action is difficult to stabilize, in this case and talk about how to focus on muscle stimulation, not to mention push up the big weight.
To make the shoulder stable in addition to pay attention to not let the shoulder forward to explore the round shoulder, the most need to pay attention to the key is the position of the scapula, which is also a lot of people do not understand the point.
The scapula can’t be in a relaxed state during bench press training, but it doesn’t need to be very deliberately contracted and clamped to its full position, it mainly needs to play the role of stability, and all you need to do is to sink properly back.
If your scapulae are not stable, then your shoulders will be more likely to be in a state of internal rotation, and may even appear to shrug when doing the movement, which is something we definitely don’t want to see.
To share my personal habits when lying down and holding the bar.
After holding the bar you can imagine a process of bending or lengthening the barbell, with your shoulders properly externally rotated and your elbow sockets slightly turned forward, you can try both to see if it feels better to imagine bending or imagining lengthening, grip hard and your upper back tension can be improved.
Second: excessive elbow abduction
Many people contact the bench press the first time to do, often see people training the bench press to push one of the signs of the action, is the big arm and torso angle is very large, close to or up to 90 degrees and shoulder parallel to the training. The reason for doing so is to better stimulate the pectoral muscles, not to mention the bench press itself should not be an isolated action to stimulate the pectoral muscles, and secondly, when your shoulders are overextended, so that the large arm and torso angle of 90 degrees, will make the shoulder in a very unstable state, our large arm humerus will be far from the joint fossa, while the scapula will also be raised, then we just said the scapula tightening down on It will be difficult to complete a good tightening and sinking of the scapula, and this will result in a loss of shoulder stability. The shoulder capsule will also be under tremendous pressure, increasing the risk of collision and friction between the glenohumeral joint and other tissues within the capsule.
Therefore, it is recommended that the bench press elbows should be appropriately inward, reducing the angle between the arms and the torso (note that this may affect the barbell drop point needs to be adjusted)
Third: the grip distance is too wide
Essentially, everyone has their own most suitable and comfortable way to bench press, especially when you are trying to increase your maximum strength, you should choose that way, not to care about the stimulation of a muscle group. The reason I have such a narrow grip is related to my arm extension, the degree of elbow tuck and the drop point of the barbell when I bench press, and the strength of my pecs in relation to my triceps.
Many people would think that a wider grip would bring more stimulation to the pecs, but you forget that a wider grip means a shorter stroke (all other factors being equal), which is definitely not good for muscle stimulation, and it also creates more stress on the joints, and an inappropriate grip can affect the weight you use. So all things considered, even if you can increase the stimulation of your pectoral muscles a little bit, it’s not a way that you should adopt.
When your grip is too wide, you basically have to choose a more open elbow form of bench press, which in itself will increase the stress on the shoulder joint, and if you want to keep your elbow in with a wide grip, it will be very difficult for your small arm to be perpendicular to the ground, so you will come to a disadvantageous position similar to the triple arm extension, not only is it difficult to generate force but also will cause excessive stress on the elbow wrist joint.
However, remember that this width is also relative, the narrow grip of a 2m tall person may be a wide grip for the average person, so be sure to take into account your actual situation.
Be aware that these three issues can be interrelated. If your grip is too wide for you, it will be harder to keep your elbows in and your scapulae in a stable tight position. This will definitely decrease the quality of your bench press training and increase the chances of shoulder joint injury exponentially.