Bench press correction: 3 tips to avoid shoulder pain!

I believe everyone is familiar with shoulder pain in bench press

Bench press is a movement that everyone loves. It creates thick chest muscles for us, strengthens upper body strength, and improves sports performance!

But many people are troubled by shoulder pain during bench press! The biggest reason is that the movement needs to be optimized!

Today we will introduce 3 small tips and small details to help you stay away from shoulder pain!

1. Change the angle of dumbbells!

Most people like to put dumbbells on bench press This is actually true, but I don’t like to do this!

This can easily lead to unstable scapula (lifting up, internal rotation), and excessive abduction of the shoulders.

We all know that during the bench press, the stability of the scapula (sinking, slightly retracting) is very important!

It is recommended that you rotate the shoulder slightly externally, let the dumbbells become a V-shaped (as shown in the picture) and then perform bench press!

This will help your scapula pull back and down, return the scapula to the neutral position, and bring torque to the shoulder joint concave (torque) , build a stable platform to prevent shoulder clamping!

2. The drop is too deep!

Dumbbells are more moving than barbells! This leads to many people lowering the dumbbells too low when performing movements! It is true that long displacement is right! But this also hides the risk of shoulder injuries!

The drop of dumbbells is too low, which will cause the shoulder ligaments and small muscles to be overextended! The shoulders are under too much pressure

3. The position of the elbow!

Many people ignore the position of the elbow, which leads to the shoulders When your bench press reaches the bottom of the action, you need to keep your forearm vertically on the ground and into a vertical line! If there is no vertical ground, this will cause unnecessary moments to your wrists, elbows, and shoulders. The extra moment means that you need to put in extra effort to prevent the dumbbell from falling forward or backward.

Recommended reading:

6 tips to improve bench press technology

Bench press skills: Break the barbell

Stay on excellence: 5 bench press training techniques that should not be missed