How to prevent injuries when pushing on shoulders

Do you want to avoid injury while doing shoulder pushes? Because this action is more likely to cause injuries. So you must know its limitations when doing back-neck barbell pushes.

　　　Question: What is the difference between front-neck and back-neck barbell shoulder pushes? Is the latter more technically unsafe? 　　Answer: Common sense tells you that small changes from front-neck to back-neck will not change the focus of barbell shoulder push exercise training. However, some muscles used for barbell shoulder pushes in front of neck are indeed different from those in the back-neck. The extra pulling force in the shoulder area you feel during back-neck presses may make your shoulder joints exceed their safety. Limit, although this traction force also makes you feel that it seems to mobilize the muscles more.

　　　The position of the elbow joint

　　The main difference between doing a barbell shoulder press in front of the neck and behind the neck is probably the position of the elbow joint. When you push in front of the neck, your elbow joint is more directed forward, while when you push behind the neck, it can be more directed to both sides. When your elbow joint is more directed forward, the main joint movement is shoulder flexion (lift your humerus or upper arm forward), which mobilizes the anterior deltoid, upper pectoralis major and cotrophanosum. Of course, you may adjust the focus on these muscles by changing the grip distance.

　　When you press behind the neck, shoulder flexion gives way to shoulder stretching (lift your humerus to both sides), which requires some help from the anterior deltoid muscle, but more focus on the middle deltoid muscle and supraspinatus. Regardless of the position of the elbow joint, both pressing exercises are used to straighten the arms, lift the barbell over the top of the head, as well as the serratus anterior and trapezoid muscles, rotate the shoulder blades upwards, and further abduction of the shoulders.

　　The back will be bad

　　The back of the neck barbell is not recommended for any weight-bearing trainer. Many bodybuilders can do back-neck pushes safely without being affected, but it depends on the strength of your shoulders, as well as the degree of damage to your shoulders, and what state your shoulders are in, use back-neck push exercise with caution. Use back-neck push exercises too often can cause damage, while the shoulders It is the most undamaged part. Don't let you waste too much time waiting for your shoulder recovery.

　　The shoulder joint is a complex and sophisticated joint. A group of 4 small muscles - supraspinatus, infraspinatus, teres and subscapularis, collectively known as shoulder strap muscles, surround the shoulder joint and provide strength and stability. Because most athletes do not train shoulder strap muscles well, they do not exert excessive pressure on the shoulder muscles, increasing the possibility of your shoulder injury, especially when the strength of these muscles is still relatively weak.

　　A barbell shoulder pressing in front of the neck with a medium grip distance is a safer choice than back-neck pressing. The wide grip distance forces your elbow to abduct, which is the same mechanism as the back-neck pressing mechanism. The mobilized muscles are roughly equivalent to the back-neck pressing, but the pressure on the shoulder joint is greatly reduced.