The vast majority of people who train in gyms sooner or later face such a problem.

The main exercises that pose a potential danger to your shoulders are:

* Bench press;
* Dumbbell bench press;
* Push-ups from bars;
* Push-ups from the floor with a wide grip;
* Divorces with dumbbells (and any divorces in general).

As you can see, all of these exercises work the chest. And for some reason, the shoulder is injured) The fact is that the pectoral muscle is attached to the crest of the large tubercle of the humerus. In other words, to the shoulder. Therefore, in case of injury to the pectoral tendon, it is the shoulder that begins to whine and hurt.

Exercises that train the shoulders are pretty safe for them.

So, the main cause of shoulder injury is the wrong technique for doing exercises for the chest.

And the bench press holds the palm here. There is a so-called “chest style” of this exercise. This is when the elbows are bred to the sides as much as possible and the bar is lowered closer to the neck. With this option, the pectoral muscles are used to the maximum. This means that the tendons of the chest also receive a very large load.

But people often forget that the bench press is designed for small weights (from 8 reps), and they try to squeeze the maximum weight in this way. From workout to workout, the tendon of the chest receives enormous loads. And sooner or later there is a constant dull pain in the shoulder. The same essence with push-ups from the floor. But here the risk is much less. Since people rarely do push-ups from the floor with large weights for only a few repetitions.

When push-ups from the bars with the “chest style”, the elbows are also placed wide apart. In addition, if you go too low, the tendons of the shoulder are greatly stretched. Personally, I do not practice the “chest version” either in the press or in push-ups, precisely because the risk of injuring the shoulder is high.

In divorces with dumbbells, the speed of the exercise is very important. It should be smooth. Even if you have the correct trajectory, but the dumbbells fall down uncontrollably, you will injure your shoulder. By the way, this applies to all the other exercises listed above. Conclusions:

Pumping the muscles of the shoulder weakly protects against injury, unlike the lower back. Here the whole snag is in the correct execution technique. And this applies to chest exercises. Too much emphasis on the chest and uncontrolled lowering projectile – these are the main elements of the technique, subsequently causing persistent aching pain in the shoulder.

If, nevertheless, your shoulder begins to hurt, you need to remove all exercises that cause pain. The pain usually subsides within two to three weeks. Then, you can return to the previous exercises, while changing the technique and reducing the weight. If you do not pay attention to the pain and continue in the same spirit, it will only get worse (as practice shows).