What should I do if I do a flat bench press and cause shoulder pain?

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.

5. Before the plank exercise, you must do a good warm-up exercise, you can jog for a few minutes, then stretch the legs and arms, move all joints of the body, and the warm-up time is 10-15 minutes. The most important thing to do plank is to have a standard action, do not collapse the waist, make the waist and back a straight line with a high limb, and ensure that the waist and abdomen exert force, which can not only reduce the pressure on the arm, but also have a better exercise effect. The standard actions are as follows:

1. Bend your elbows and support them on the ground, your shoulders and elbows are perpendicular to the ground, and your feet are on the ground.

2. The body is off the ground, the torso is straight, the head, shoulders, back, hips and legs should be kept on a plane, the abdominal muscles and pelvic floor muscles should be tightened, the eyes should look at the ground, and the breathing should be even.

Note: The correct shoulder posture is to lay the shoulders as flat as possible, there should be no collapse between the two shoulder blades, and to be in a straight line from head to toe like a bench, with an angle of 90 degrees between the upper arms and the upper body as much as possible.

When performing plank movements, it is best to choose a yoga mat with moderate hardness and softness, which can reduce the pressure on the arms and shoulders, and do not do it directly on the ground.

Don't blindly pursue a long time to do planks, especially for beginners, it is best to start with a gradual increase of more than ten seconds, and after proficiency, you can do it in groups and do it every day.

Three or five groups, one group does 20-30 seconds.

1. Bench press shoulder pain is generally caused by shoulder joint injury, and should be treated in time.

1.Stop exercising immediately. Do not continue exercising after a shoulder injury to avoid the injury continuing and making the injury more severe.

2.Apply ice. If there is redness and swelling in the shoulder injury, ice can be applied for the first three days, 20 minutes each time, and then again at an interval of half an hour.

3.Fomentation. Warm compresses can be applied for the first three days of the injury. Applying heat is the same as applying ice and can help promote blood flow and help the joints recover.

3.Go to the hospital**. Joint injuries are serious and it is best to go to the hospital for examination**.

4.Shoulder rest. After a bench press shoulder injury, make sure your shoulder rests, don't continue to do exercises that require a lot of shoulder effort, and wait until you're completely recovered before continuing to do bench presses.

2. Generally, 1-2 months is enough.

Shoulder pain caused by bench presses, such as a bone injury, generally requires two months of recovery time, and in the case of a ligament injury, it generally takes one month of recovery time. If it is not appropriate or the situation is severe, it may also affect the recovery time.

3. Bench press shoulder pain is due to the wrong bench press, which leads to the instability of the shoulder joint and excessive pressure, resulting in shoulder injury. One of the factors that lead to shoulder instability is that the shoulder blades are not tightened, and the second is that the arms are too wide open or even parallel to the shoulders during the bench press.

In addition, excessive pursuit of heavy weights without considering one's own bearing situation is also one of the causes of shoulder injuries.

4. In the process of bench press, the shoulders should be sunk, and then the shoulder blades should be naturally retracted, not over-tightened, which will lead to two points at the back rock base support bench surface, and the middle is suspended, resulting in shoulder joint instability.

I have swollen legs, and my arms should be close to my body, and the angle between my arms and my body should be kept within 60 degrees.

The bench press weight should be appropriate, not the higher the weight, the more effective the exercise.

The bench press weight standard is 6-12 reps that can be done consecutively at this weight.

Sufficient warm-up can move the shoulder joints, stretch the ligaments, and raise the body temperature, speed up blood circulation, and gradually enter the state of exercise. Avoid physical injuries caused by doing the bench press directly.

The lower back, that is, the waist, does not need to be close to the bench surface all the time, but can be slightly arched back to keep the shoulder blades tightened and stable, so that the shoulders can better adhere to the bench surface, if the waist has been close to the bench surface, it will make the shoulders unable to remain stable. However, it should be noted that the reverse arch of the waist should not be excessive, and at most there should be only a fist distance from the bench surface.

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.

Shoulder pain when doing bench press, if the local muscles are strained due to excessive exertion. It can also be the pain caused by the build-up of lactic acid after the bench press.

It may be because of a muscle strain caused by not doing a warm-up exercise, or it may be that the weight of the dumbbells is too large for the shoulders to bear.

If you feel shoulder pain while doing a bench press, it is likely that it is caused by irregular movements, or it may be caused by excessive intensity. It may also be caused by lactic acid accumulation, and there are also some joint inflammation conditions.

Specialized recovery training should be done for body parts, while being careful to eat less greasy foods.

After the bench press, you can take a hot bath, and if it is really painful, you can also apply some plasters or take painkillers.

Massage. Because proper massage can promote the absorption of lactic acid, which can effectively relieve shoulder pain.

Compensated. It is mainly the anterior deltoid muscles of the shoulder that exert force, not the pectoral muscles.