Do you want to beat records in powerlifting or dream of embossed muscles? But after the bench press, the shoulders hurt. What to do? Quit classes or train by force? Not even yet. You need to establish the cause of the pain, then adjust the training, and then after the bench press you will not have any health problems.
Nowadays, Powerlifting is becoming very popular. This type of strength sport, which consists in lifting a large weight (dumbbells), forms a beautiful relief figure, increases muscle endurance, improves the functioning of the cardiac apparatus. Regular sessions of powerlifting help to change for the better not only the figure, but also the mood, during training the body gets rid of all the negative emotions received during the day, improves sleep.
In any sport there are injuries, powerlifting is no exception. After Bench Press in athletes, there are often pains in the shoulder joint, lower back, chest. Many powerlifters perceive pain as a consequence of strength exercises, but this statement is not true, exercises with a free weight are sure if the technique of performing the bench press is adhered to.
powerlifting
Why do the shoulder joints hurt?
Reasons:
excessive exercise;
violations of the training regime;
sports equipment does not meet hygiene requirements, the projectile has a high weight;
when performing the bench press, all the load when lifting the weight rests on the joints of the hands, there is an overstrain, and therefore, after the bench press, the shoulder hurts;
in addition, the weight of projectiles affects the health of ligaments, micro-tears occur, which are also accompanied by pain;
abuse of training;
weak back muscles;
poor posture;
tendonitis of the biceps (not to be confused with bursitis, with tendegitis, the upper tendon suffers, as it comes out of the shoulder joint, an X-ray is needed to clarify the diagnosis);
stretching of the deltoid muscle;
pinching of the tendon of the biceps, the cuff (rotating) of the shoulder and the bursa in the shoulder joint.
the shoulder joint hurts
The shoulder hurts, what to do?
If you make a small adjustment in the courses, you can do powerlifting for many years and even set Records.
If you are new to strength sports, start classes under the guidance of an experienced coach or athlete. Let them control the correctness of the execution of the bench press by you, because a violation of the technique of lifting the bar can lead to serious diseases. Sharpen the correctness of the execution of presses, handles, for the first time, lift only Light projectiles. Gradually increase the weight of the bar, do not immediately add 2 discs, after taking a new weight.
You can not do bench press for a long time without interruption, even for experienced powerlifters, as the body ceases to fight, it adapts to the loads, as a result, the muscles do not increase in volume, do not improve and public relations indicators. But at the same time, the joints and connective tissues are in tension week after week, they are injured and a painful symptom appears.
Take a break, at this time, engage in other exercises close to the bench press. This can be a press with a narrow handle, a press with an inclined bench, the bar can be replaced with dumbbells or train on simulators with a frame.
The maximum duration of the bench press is 3-4 weeks, with 1-2 sessions per week.
Before you start a serious workout, do a warm-up, but it should be other exercises, not a light dumbbell press. In the aquatic part of the classes, the muscles of the whole body, other projectiles, for example, an Expander, a gymnastic stick, must be involved.
In the warm-up complex it is necessary to include exercises to develop posture, eliminate muscle imbalances. It is necessary to develop the entire muscle base, if there are violations of posture, the back muscles are not developed, then naturally, after the bench press, the shoulder joints will hurt. Particular attention should be paid to the development of pectoral muscles.
Example of an exercise to develop the muscles of the whole body with a gymnastic stick:
I. P. lying face down;
lie down with your toes on the floor, tighten your buttocks and lift your quadriceps;
extend your arms forward and grasp the stick with a wide grip;
lift the shoulders, bend the back, stretch the muscles of the chest and turn the stick so that it touches the lower back.
Note: when the stick passes above the head, there is a rotation of the arms( outward), back muscles, rhomboid muscle, biceps, pectoral muscles, if they are poorly developed, this exercise will be difficult to do.
Bench press, especially lowering the bar, is done more slowly. This will change the load on the joints and muscles.
Lifting a large weight should be the last in the training, because the first exercise requires effort, the body is not yet warmed up, and therefore the bench press will exert a large load on the organs and joints.
If you feel bad, there is pain, then it is better to give up training on this day. If the pain symptom does not pass, give up powerlifting.
Change the handle, because the load on the muscles depends on it. The most difficult is the grip when the hands are close to each other.
Change the position of the elbow. If the elbows are pressed closer to the body, the pain will decrease.
Change the position of the forearms, try to hold them upright, the trajectory of the arc increases the load on the joints, thereby increasing the pain symptom.
Take care that the feet of the feet do not come off the ground during the lifting of the projectile.
Start training with a bench of dumbbells, but lift the projectile several times.
If the pain in the shoulder is due to stretching the front Delta, this often happens, if the athlete is overtrained, it is necessary to limit the load, exclude not only the lifting of the bar, but also dumbbells. Drink anti-inflammatory drugs and apply cold three times a day to the painful area of the muscles. You can return to the courses only when the tumor disappears and the pain disappears.
When resuming training in the first days, you can only lift a small weight, gently pumping the Delta.
With muscle pain, ointments such as finalgon, Deep Heat, Ben gay help.
If you follow these recommendations, your body will recover, and you can do powerlifting for many years, or even decades.
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