< strong> Shoulder pain when doing incline bench press? This mistake should be avoided!
The bench press is the most popular training exercise in the gym, and it has many variations. The most common one is to change the angle of the training bench to perform the incline bench press!
The incline bench press can help you train the upper part of your chest muscles (the muscles near the collarbone) and make your chest muscles more shapely!
However, many people will experience shoulder joint discomfort, jamming, or pain when performing incline bench presses! Today I’m going to introduce you to a common little mistake!
As shown below:
Many people are doing inclines When bench pressing, the forearms are not perpendicular to the ground, the shoulders are internally rotated, and the dumbbells are in front of the elbows, causing the dumbbells to tilt forward. This is undoubtedly bad for the shoulders!
This will cause unnecessary torque to your shoulder joint and excessive pressure on the rotator cuff muscles, eventually leading to Joint damage or pain!
The correct and safe situation is: always keep your forearms vertical to the ground to avoid dumbThe bell is in front of your elbow. When you push it up, it will always fall vertically to the ground
Allow your shoulder blades to sink and Pull back slightly to create a stable platform to help you bench press!
So,to correct this mistake, you can film yourself benching from the side or ask a training partner to check your movement to see where your elbows are and where they are going. , to help you make corrections, or you can try the above incorrect actions to feel some shoulder reactions!