Hello, and welcome to this instructional video on how to prevent shoulder injuries when performing chest and shoulder presses. Shoulder injuries can be frustrating and limiting, so it’s important to be mindful and aware of how you perform these exercises.
First, let’s talk about the importance of the rotator cuff muscles. These muscles provide stability and movement in the shoulders, and it’s important to strengthen and stretch them during and after your workout sessions to prevent injury.
Now, let’s talk about two exercises: the bench press and the shoulder press. For the bench press, it’s important to keep the angle of the weight in line with your shoulders. This helps to avoid rubbing of the rotator cuff muscles against the shoulder bones, which can lead to inflammation and pain. I also suggest changing the angle of your hands and elbows to provide more space for the rotator cuff to move and stabilize your shoulders.
Moving on to the shoulder press, I suggest bringing the weight in slightly to avoid overusing the rotator cuff muscles and using more of the triceps. Varying the angle of the weight can also work different areas of the shoulder.
Throughout these exercises, it’s important to maintain proper form, keep your shoulders down, and engage your core muscles. This will help to stabilize your shoulders and prevent injury.
If you do have shoulder injuries, it’s important to seek medical attention and not rely solely on medication. And finally, if you need help improving your exercise routines and preventing injuries, I offer coaching services to help you achieve your fitness goals.
Remember, by taking care of your shoulders and using proper form, you can prevent injuries and enjoy a healthy, active lifestyle. Thank you for watching!
The science – Shoulders
The shoulder is a complex joint that is made up of bones, muscles, tendons, and ligaments. It has a wide range of motion, which makes it susceptible to injuries if not properly stabilized during exercise. The rotator cuff muscles are a group of four muscles that attach to the shoulder blade and provide stability and control during movement of the arm. They help to keep the ball of the upper arm bone centered in the socket of the shoulder blade, which prevents impingement and rubbing of the tendons and bursa against the bones.
During chest and shoulder exercises, such as bench press and shoulder press, the rotator cuff muscles can be strained or injured if proper form is not maintained. For example, lifting the elbows too high during the bench press can cause the rotator cuff tendons to rub against the acromion bone, which can lead to inflammation and pain over time. Similarly, extending the arms fully during the shoulder press can cause overuse of the rotator cuff muscles, leading to strain or injury.
To prevent shoulder injuries during these exercises, it’s important to maintain proper form and posture, engage the core muscles, and avoid lifting too heavy weights. It’s also important to strengthen and stretch the rotator cuff muscles before and after exercise to maintain their flexibility and range of motion. This can be done through exercises such as shoulder external rotations, internal rotations, and scapular retraction.
In summary, the science behind preventing shoulder injuries during chest and shoulder exercises involves understanding the anatomy of the shoulder joint and the role of the rotator cuff muscles in stabilizing and controlling movement. By maintaining proper form, posture, and muscle activation, and by strengthening and stretching the rotator cuff muscles, you can reduce the risk of injury and maintain healthy shoulder function.