How to recover from a shoulder injury after fitness training

As modern living standards gradually improve, some people will choose development-oriented consumption. And with the popularization of the concept of advocating a healthy and fit body shape, fitness has also become a very popular development-oriented consumption. Some people choose to work out in the gym, where there are a variety of fitness methods to choose from. But what should you do if you accidentally strain your shoulder while working out?

Shoulder discomfort during bench press is a common problem for many fitness enthusiasts! Many people get into such a predicament because they ignore a small detail!

Is the bench press an injury-risk exercise for the shoulders?

"Barbell bench press" or "dumbbell bench press", which exercise puts less pressure on the shoulder joint?

The primary goal of strength training is to prevent injuries, followed by an emphasis on improving athletic performance. Therefore, when doing strength training, try to use safe movements and joint angles to avoid injuries during training.

In the case of the barbell bench press, both hands are placed together on a barbell, and the freedom of joint movement is restricted to the direction of movement along the barbell;

For the dumbbell bench press, each hand holds a dumbbell, and each hand has a full range of motion to perform the exercise.

What angle between the elbow and the torso is relatively safe?

To do the bench press well, the angle between the arms and the torso is a key technique.

The angle here refers to the angle between your upper arm or humerus and your torso as you push up and down.

Your arms should be angled out to about 45 degrees from your torso, allowing for better distribution of weight across your shoulders, triceps, and chest.

Many people in the gym have too large an angle when doing bench press! (tending to 90 degrees)

Unfortunately, when your elbows are aligned at shoulder height, you are putting tons of weight on your shoulder joint, which can easily lead to rotator cuff issues.

Therefore, my suggestion is that the angle between the upper arm and the torso should be maintained at about 45 degrees when bench pressing!

Small changes can keep you away from shoulder injury risk

When you try to bench press at a 45-degree angle, the amount of weight you can lift may decrease. But don't worry, if you can continue to train in this position, the strength will come back quickly and you will find more triceps strength.

Another reminder is that you should also do push-ups in this way, which will help put you in a safer position.