Tips for bench press: Why do you need to rotate your shoulders outward?

Tips for bench press: Why do you need to rotate your shoulders outward?

　　Everyone knows that when you bench press, the shoulder joint needs to be externally rotated, which can effectively increase the stability of the movement process, but why is it externally rotated rather than internal rotation?

　　Why can the shoulders bend tighten the latissimus dorsi?

　　No matter whether you do push-ups or bench press, our goal is to pull the humerus back into the joint pit of the shoulder joint (glenoid fossa) , This will create a very stable posture. One end of the latitude muscle dorsi is attached to the humerus, and the shoulders are rotated externally, so the latitude muscle dorsi will naturally tighten!

　　How to do it?

　　You can imagine the movement as turning the "elbow socket" forward, the shoulders are slightly rotated outward, and the palms are rotated counterclockwise at the same time, as if you want to break the barbell!

　　Because the humerus can pull the scapula back and down. It brings torque to the shoulder joint pit, which is very important because it turns the scapula into a very stable platform when pressing bench, and also prevents the rotating muscles from being acromion. Crushing and injury.

　　Why can the humerus be turned outward to pull the scapula back and down?

　　Before this, think about one thing in reverse.

　　When you do an exaggerated hunchback, will the inner side of the scapula be raised?

　　At this time, the scapula is moving forward and outward. Like the left side of the picture, there is a hunchback. You will find that the palm of his hand is backward and the humerus is in the position of turning inward.

　　Is this understanding?

　　If you want the scapula to move back and inward, you must be the opposite of the situation just now, turn the shoulders outward and turn the palms forward! At the same time, it also tells everyone that the impact of posture on movement is not completely imbalanced muscle strength, round shoulders and hunchback.

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