Big 5 weight bench-bad shoulder exercises
Why all the fuss about the big weights on Bench-press? What does that apparent weight that can be pushed while lying on your back have to do with anything? If you sit with the company and someone strong enters the room, you can often hear, “I wonder how much he can throw on the bench?” Or when sports are discussed again the same question arises.
When I go to a party or a party, you can be sure that someone will ask how much you throw out on the bench? It’s always interesting to see their reaction when I tell them not too much, but I can run 30 meters with Little Maine on my back.
The bench press should never have been the starting point for women or men in testing or terms of strength. It is an exercise by which we can improve the size or strength of the breasts, anterior deltoids, and triceps, nothing more. In fact, the star of any team is not the one who can throw the most on the bench! Unfortunately, overdoing the bench press in combination with poor technique leads to shoulder injuries in both athletes and non-athletes.
Most people are not anatomically designed to perform an exercise as is generally considered proper.
PROBLEM WITH TRADITIONAL TECHNIQUE
The bar is lowered until it touches the chest and returns to the starting position. Everyone is expected to lower the bar to the chest and everything else is considered weak, below standard, and even a drink from fellow exercisers. However, performing the exercise in this way requires a large range of motion (ROM) in the shoulder joint of most people, especially the male population.
Why is it so important to work within the ROM of your shoulder? Simple anatomy will help explain this.
The limiter of movement in the bench press is not the shoulder muscle, but a special connective tissue located around the shoulder joint called the joint capsule. This highly specialized structure is not anatomically designed just to allow the right amount of movement to protect the joint from injury, it has thousands of specialized nerve endings called proprioceptors. Proprioceptors are special nerve endings that communicate with the brain by sending it information about the position of the joint and the speed of movement, pressure, tension, and pain around the joint.
Forcing the shoulder and moving over the functional ROM border will stretch the shoulder joint capsule. In most people, this will occur allowing the bar to go until it touches the breast.
Additionally, because the movement of the bench press is performed on the bench, the normal movement of the blades is disturbed. This requires the movement to take place more at the shoulder joint. As the bar is loaded with more and more kilograms each time, the blades are more and more under pressure on the bench, leading to a disturbed mechanism in the shoulder joint and an overload of the shoulder.
HOW FAR SHOULD YOU NEED TO LOWER THE BAR WHEN PERFORMING THE BENCH PRESS?
To protect your shoulder joint from overstretching and injury, you must determine how far you can lower the weight. Each person must determine the optimal bench press ROM for him or his shoulder joint if they are different. The Bench Press Range of Motion Test Step 1 – Passive Range of Motion.
Place your hand in the bench press position and allow it to lower to the end of the passive ROM. This is the position where the arm naturally stands on its own without pulling further. Here you have determined the exact point where the shoulder joint retains the shoulder ROM (range of motion).
Step 2 – Optimal Lower Position.
Once you have determined the end of the passive position, raise your arm 2-3 cm to find the optimal lower position for the bench press. This forms a small buffer zone (10? – 15?) That will protect the shoulder joint from overload when the weight becomes heavy or when you get tired.
Many will say that you have to train through ROM to be strong in sports, this concept is not founded. It is well known among physiotherapists and sports researchers that it is approximately 15? +/- during the development of strength in each corner of the joint there is a development of strength, e.g. if you train shoulders 15? – 75 ?, power will develop in the range 0? – 90 ?. In this way, doctors in sports improve strength in injured shoulders or knees without moving the joint through the painful ROM (range of motion). Also, Read 6 Common Diet Mistakes When Woman Trying to Lose Weight Why am I not losing weight
What is so important about training with ROM (movement amplitude)?
What most coaches and athletes do not respect is the fact that training behind a passive barrier with heavy weights will stretch the shoulder joint capsule. Once the joint capsule is stretched, it can no longer stabilize the shoulder joint? during simple movements such as swimming, rubbing a paintball ball, holding the machine over your head (drill, etc.), or swinging a hammer. If these movements are repeated without a functional capsule of the shoulder joint, the development of impingement syndrome occurs, which results in the development of inflammation and pain in the shoulder joint.
Bursitis and rotator cuff tendonitis develop after that. Because the shoulder joint capsule provides critical information about the position of the arm, those who have problems with a relaxed shoulder joint capsule lose the ability to accurately sense the position of the joint. This will result in poor precision in a sport that requires precise hand placement.
Your hand rarely reaches the end of the movement twice during a game or competition in any sport. slowly just to prepare for a collision one day.