Bench press shoulder angle and shoulder pain

Bench press shoulder joint angle and shoulder pain

There are differences in the various motor structures of people due to factors such as the genetic characteristics, anatomy, training course, etc. For example, the angle of shoulder joint abduction and introversion during bench press, some people tend to be 90 degrees (as most gym coaches think so); some people tend to be less than 90 degrees, because larger angles will cause shoulder pain.

Bend press shoulder joint angle and shoulder pain

Cause analysis:

When the angle between the coronal plane of the shoulder joint (abduction and retraction) becomes larger, such as when reaching 90 degrees (the angle between the upper arm and the rib is 90 degrees), the shoulder capsule will be under great pressure, which increases the risk of collision or friction between the glenohumeral head and other tissues in the joint capsule. When the bench press reaches the lowest end, the two ligaments, nullIGHL (subsider glenohumeral ligament), nullnull and MGHL (middle glenohumeral ligament), will be superextended, while increasing the acromion and glenogranule The probability of ligaments and tendons collide or rub against the ligaments between the humeral joints (such as the biceps tendon and the ligaments in the subacromial bursa).

In short, the angle of the coronal shoulder joint in the coronal surface during bench press increases the risk of shoulder injury.

But the problem is two-sided. When the angle of the shoulder joint becomes larger, due to excessive pressure on the soft tissue of the shoulder capsule, the human body will prostately contract the shoulder deltoid muscles and rotator cuff muscles to protect the muscle force. In other words, the larger the angle of the shoulder joint will stimulate the deltoid muscle and rotator cuff muscles, but this stimulation of the deltoid muscles and rotator cuff muscles is risky. It is only suitable for those with developed deltoid muscles and rotator cuff muscles, and is not suitable for general fitness groups.

When the angle of the shoulder joint becomes smaller, such as 45 degrees, it will protect the shoulder tissue; but at the same time, the grip distance becomes narrow, which will reduce the angle of the elbow joint, and increase the pressure of the elbow joint. That is, the elbow joint injury or Elbow pain may occur when a weak person performs bench press with a small shoulder joint angle.

Conclusion:

The stimulation of muscles during training changes dynamically with the change of joint angle. It is not a fixed joint angle suitable for everyone. Can individual differences and diversified training methods be adopted according to the characteristics of each trainer to maximize the training effect, and distinguish the difference between mediocre coaches and professional coaches. Chest training should be based on the trainer's own Body characteristics, choose the angle of the coronal shoulder joint suitable for trainers.

For people with shoulder injuries or weak training, the angle of the coronal shoulder joint tends to be less than 90 degrees, and try to be close to 45 degrees to avoid shoulder pain. For example, use a small angle when pressing, and use a small angle when push-ups. For trainers with obvious shoulder pain, stand push-ups can be used instead of floor push-ups; or use a dumbbell neutral grip floor bench press instead of barbell bench press.

Shoulder joint Bench press with small angle angle:

Shoulder joint angle small angle pushup:

Stand pushup

Dumbell neutral grip ground bench press.

Supplement: When the coronal shoulder angle is less than 45 degrees, the bench press tends to push narrowly, which becomes a training to stimulate the triceps. Carefully realize that the stimulation of muscles during training changes dynamically with the change of joint angle. That is, the shoulder joint angle becomes larger, and the shoulder muscle training effect is added Strong, the upper chest muscle training effect is obvious; as the shoulder joint angle becomes smaller, the triceps force increases, the chest muscles move from the upper chest to the lower chest, and the shoulder muscles gradually decrease.

For people with elbow joint injuries or weak training, the coronal shoulder joint angle tends to be greater than 45 degrees, between 60 degrees and 80 degrees to avoid elbow joint injuries.

Tip: Shoulder injuries and elbow joint injuries should not be used too much weight load.