Flat bench press shoulder pain, please teach the essentials of the movement!

You should practice more rotator cuff muscles, rotator cuff muscles are unstable, and it is easy to hurt the shoulder by doing bench presses.

The rotator cuff muscles include: supraspinatus, infraspinatus, teres minor, and subscapularis muscles. The function is to stabilize the shoulder joint.

Practice: Use the gantry, adjust the handle to a position as high as the waist, grab the handle, the big arm is close to the body, the lower arm is horizontal, and the resistance is against the resistance to do the action of internal and external rotation of the big arm.

Many people don't know fitness, they won't pay attention to the exercise of deep muscles, and few people know that if we train the deep muscles, the stability of the body will be better, the overall strength will be greater, and we will be able to do greater weight-bearing exercises.

Pay attention to the precision of decentralization, feel and experience, do not look down, and ask your companion to remind you. The strength of the chest muscles is much greater than the strength of the arm, and the push up should start with the active contraction of the chest, and drive the arm to lift the barbell while exhaling. In addition, tilting the head back can lift a heavier barbell because the state reflex can cause increased tension in the extensor muscles of the upper and lower limbs.

As the barbell is pushed up, until the arms are stretched out, the chest will rise like a mountain. Feet should be flat on the ground to help maintain balance.

To practice bench press, you must have the protection and help of a companion. The protector stands behind the practitioner's head and grasps the bar with both hands to apply assistance or resistance to ensure that the bar bell rises and falls at a uniform speed and avoids pauses. It is also necessary to point out in time whether the practitioner holds the bar balanced, whether the trajectory of the barbell when pushing is as required, and so on.

Stop exercising, rest in bed, apply plasters to the shoulders to promote blood stasis, reduce swelling and relieve pain, or use local orthopedic washes, or oral bruising drugs, such as oral bone-setting pills, bone injuries, etc., can make the muscle tissue of the shoulder injury recover as soon as possible.

The first point is that the painful area can be properly massaged to eliminate the pain sensation. The second point is to check whether your movements are standard. If the standard continues to be adhered to, the body will quickly adapt to this movement. If it's not correct, correct it.

You can massage your shoulders more often, or you can use a warm compress to eliminate the pain, these are all better methods.

It's an old problem again.

You can go to see Chinese medicine, don't practice bench press when **, I won't talk about this.

When the situation improves, it is important to pay attention to the following points.

1) Shoulder warm-up for more than 5 minutes before bench press. Don't be casual, the shoulders must be trained until there is a burning sensation. The shoulder is the key to connecting the forearm to the upper body, and it is also the most injury-prone area.

2) The bench press must be standard, and the weight that should be borne by the upper body will fall on the shoulders if you are not careful.

3) For a period of time, it is better not to do bench press training and do more shoulder training, focusing on building muscle density. That is, more small weights, more times, the number of groups from less to more.

Generally, after persisting like this for a period of time, you can recover. This kind of training method is actually the ** training method used by doctors, if you still haven't recovered, then just try other ** training.