If during the bench press you have pain feelings and you can’t continue to fully train, then the information in this article will be very useful to you.
And so you have a problem with the bench press, that is, your joints hurt while doing this exercise. Immediately agree that you adhere to the correct bench press technique. It is advisable that you be watched by a coach or even an experienced partner and confirmed the correctness of your technique. Need you were 100% sure, that is, received confirmation from an experienced the athlete is that you correctly press that you adhere tips to reap correctly, to reap heavily. Use the right muscles and the right amplitude and force vectors each muscle during exercise.
Further … Immediately you need to understand, and this applies to any exercises that your muscle movements in training is a product of your life activity outside training. Correct posture determines the quality of your workout and the results from your workouts.
Remember: technology equals functionality. And the technique includes yourself not only doing the exercise correctly. Than in fact is your body and dictates what happens at runtime exercises. Therefore, you need to pay great attention to the development of posture, body integrity, synchronism of joints, muscle removal imbalances. They determine who you really are and more important than what do you do in training This is the basis on which you do what you do. All this needs to be given close attention. Attention. You can do everything right, but if there are problems with the database, the right technique will still not give the desired results. Everything that happens in one part of the body, for example, psychology or physiology it always affects the functioning of the remaining components. But most often we see only the tops of the dysfunctions that actually lie much deeper.
So, if your shoulder hurts during the bench press, then the first place to look for a problem is chest tension the muscles. The muscle strength above, in the middle of the back, i.e. ability to keep breasts tight. This is the most likely reason. problems, and most likely the jamb is there, and not in the shoulder and not in body integrity. And most likely you have a weak back and shoulders your sore due to weak backs. And the problem is definitely in the back, if it you have a rounded and incorrect posture. You must have shoulder blades pulled back and down. For many, the shoulder girdle just goes away forward due to the large imbalance and it all goes along with the turn hands inside. This is very dangerous because you have weak deep muscles associated with the internal stability of the body. These are the muscles which are closest to the joints, they are not visible, but they are extremely are important.
Therefore, I will tell you about one exercise that you immediately can apply in practice to get rid of shoulder pain. But first, I suggest watching a video with tips that will help keep the shoulder joint with a bench press.
This exercise will be very difficult for people with poor mobility of the shoulder joints. And at the same time it will serve the best indicator of the health of your shoulders. And besides the fact that it will show how healthy your shoulders are, it will strengthen those muscles of the body, which are often weak and do not allow the body to become holistic.
You will need a stick to complete this exercise. Plain stick with which weightlifters train when learning technique many exercises.
Lie on the floor face down. Next you need to rest your socks on the floor, raise the quadriceps and squeeze the buttocks. Stretch your arms forward, take stick with a wide grip, tear off the shoulders from the floor and turn the stick right down to the lower back. This moment is probably better to look at the video. AT In this exercise, you need to bend your back and stretch your chest muscles, otherwise you definitely won’t be able to take your hands with a stick until lower back.
Pay attention when it passes over your head and you are already there. start, you can see that there is a turn of the arms outward. it useful, and you can also feel the tension of the back muscles in the back delta, rhomboid muscle, in the trapezoid. All these muscles you make shrink, make them grow stronger so you can crank this stick back. This exercise stretches your biceps, the latissimus dorsi and forces to tighten the pectoral, stretch muscles located in front.
But many of you who are shaking a lot will not be able to roll your hands like that. But it normal. Worse if you just say you don’t need it and your shoulders don’t hurt. Maybe you actually have shoulders be fine, but the neck may still hurt, the headache may be present pains. Problems can manifest themselves anywhere if you don’t have body integrity in all movements in all joints. Any Ailments may be associated with this problem.
The bottom line is that all obvious manifestations of disease can completely different for different people. But if you follow the trail of the problem, then physiologically at the neuromuscular level, the roots of the problem will be lying in muscle imbalance. Use this exercise every day and it will help to make shoulders healthier.
A set of exercises for the rehabilitation of shoulders:
And here is another video that tells how to protect your shoulders and ligaments from injuries and about treating ligaments and joints after injuries.
Video about injuries in the shoulder and elbow joints during the bench press lying down and treating