Having sculpted shoulders is the sexy goal of many fitness lovers. In all training routines we should dedicate shoulder exercises to increase strength and maintain body balance. However, there are a few things you need to know before you start carrying weight like a mule. The shoulder is an area of the body that tends to be easily injured, so it is not recommended that you only work the large muscles of this joint, but also focus on the stabilizing muscles of the rotator cuff.
If you don't have the necessary mobility and stability in your shoulders, you may be compensating for your weakness by using muscles you don't want to use or performing the movement inappropriately. This puts extra stress on the shoulder joint and surrounding muscles, ultimately leading to wear and tear and injury.
Therefore, one of the good alternatives is to have the advice of a personal trainer, a physical therapist or a specialist in conditioning and strength; especially if you are not sure how you have to execute the movement technique correctly. Here are some exercises that can hurt your shoulders, especially if you do them incorrectly.
Shoulder exercises you might be doing incorrectly
Bench press
When bench pressing you want to make sure that your elbows do not drop below your shoulders. Any range of motion beyond that point accentuates the work on the rotator cuff tendons and shoulder joint.
Pushups
Something similar happens with push-ups. When you do them, you have to avoid end range of motion and only bend your elbows to 90 degrees. Also, try to keep your elbows close to your body to avoid twisting your arm and affecting your rotator cuff muscles.
Overhead Shoulder Press
This exercise is widely performed in gyms, many people even do it behind the head. Unfortunately, that movement places the shoulder in extreme external rotation, flexes the neck, and leaves the shoulders with little mechanical advantage. This posture also creates an excessive load on the rotator cuff and shoulder joint. However, the shoulder press is safe if you keep the movement in front of your body.
advanced exercises
There are some exercises, such as snatches, clean and presses, pull-ups, and kettlebell swings, that are more demanding on the shoulders. Failure to maintain good technique on these lifts can also lead to shoulder injuries. All of these exercises are perfectly safe as long as you have the necessary mobility, stability, and strength in your shoulders.
Exercises you can avoid
Although all exercises are relatively safe, there are some that experts recommend avoiding if you are not capable of good technique.
Some tricep dips
There are many different triceps dips, experts advise against doing the famous exercise with your hands resting on the bench behind you. Most people do not have a good range of motion in their shoulder for this exercise to be performed safely. The joint is normally loaded in a position of extreme internal rotation, which can cause shoulder compression, as well as excessive stress on the biceps and rotator cuff.
Upright Row (Upright Rows)
The movement pattern of this exercise also loads the shoulder into external rotation. This causes the rotator cuff to hit against the shoulder, causing pain.
Shoulder press behind the neck
The overhead press should not be done behind the head or neck. This causes the shoulder muscles to go into an extreme external rotation position (in addition to flexing the neck). The shoulder muscles have little mechanical advantage in this pose, so it can place a stressful load on the rotator cuff and shoulder joint.