Shoulder workouts are sometimes underrated, but the truth is that it is a muscle that gives more volume to the arms. However, a good shoulder workout requires great control of the exercise and a good ability to lift weights, because if you lift a weight that you really cannot master, you will end up using muscles that you should not, which may imply that you you can easily injure.
Poor movements can put stress on the joints, which over time can lead to unnecessary wear and tear and even serious injury. Therefore, it is very important to identify those exercises that damage your shoulders and their best alternatives, in this way you will be able to train these muscles more efficiently.
6 shoulder exercises that can injure you
The shoulders are a very injury-prone part of the body, so training with the help of a personal trainer, physical therapist, or strength and conditioning specialist is recommended if you are unsure of how to perform the exercises correctly and efficiently. These people can help you schedule a much more efficient workout for yourself.
These are the shoulder exercises most likely to injure you :
1. Bench press
When bench pressing, it is important to make sure your elbows do not drop below your shoulders. Any movement beyond this point can injure the rotator cuff tendons and the shoulder joint.
2. Push-ups
When doing push-ups, you want to avoid end range of motion and bend your elbows only 90 degrees. Also, you should keep your elbows close to your body to avoid twisting your arms and thus not affecting the rotator handle muscles .
3. Overhead shoulder press
It is very common to see many people doing this exercise from behind the head (or with the head and neck protruding too much during the extension of the movement). Experts indicate that this poorly done move all it does is place the shoulders in extreme external rotation , flexing the neck and leaving the shoulders with little mechanical advantage.
This position results in excessive load on the rotator handle and the shoulder joint. Nonetheless, it is a really good exercise, as long as you do it efficiently.
4. Triceps dips (some types)
Experts recommend avoiding tricep dips when placing your hands behind you. Most people do not have the proper range of motion for this exercise to be performed efficiently, causing the shoulder to be in an extreme internal rotation position, which causes shoulder impingement while also stressing excessively. the biceps and the rotator cuff .
5. Upright rowing
The movement pattern of an upright row also puts the shoulders in extreme rotational range. This causes the rotator cuffs to crash against the shoulders, which can cause pain or even injury.
6. Shoulder press behind the head
What many people do not know is that this exercise should not be done behind the head or neck, as this places the shoulder muscles in extreme rotation. Also, the shoulders have little mechanical advantage in this position. Poor movement causes excessive load on the rotator cuff and shoulder joints.
How to prevent shoulder injuries
1. Maintain good flexibility and mobility
Experts recommend maintaining good flexibility and mobility, not only in the shoulders, but in every muscle and area of the body.
You should be proactive and do some kind of stretching and mobility routine before your workout to ensure that you have adequate mobility.
2. Do daily stretches
Most people spend a lot of time sitting at a desk, or simply lead a sedentary lifestyle; therefore, certain parts of the body do not work as they really should.
Throughout the day it is recommended to take breaks to focus on mobility and stretching the shoulders, chest and back to improve mobility in these areas.
3. Exercise calmly
Many people, especially beginners, begin to lift a great deal of weight, even much more than they can actually master, misbehaving movements and increasing the chance of injury. For this reason, experts recommend taking the time to learn the proper technique for each movement; it is also important to perfect your technique before drastically gaining weight.
4. Be aware of any discomfort
It is very important to listen to your body. If you start to notice some aches and even discomfort, then you should start to lower the intensity level of the training or even try others, as long as it does not affect the part of your body where you feel the discomfort. Simply put, you should never feel pain outside of muscle pain .
5. Train with the help of a coach
When training, especially if you are a beginner, it is recommended to do so with the help of an expert fitness trainer. You can also train with the help of a physical therapist who is familiar with the type of training you are doing. This can help you reach your goals faster and more efficiently.
How to train your shoulders safely
Shoulder workouts depend on your goals and the level of your training. A person who is looking to build muscle and train their body with the intention of improving their physical figure will not train in the same way as a person who practices Powerlifting, CrossFit or general physical conditioning.
If you exercise 4-5 times a week, you can calmly train your shoulders twice a week . However, if you are going to do a heavier workout, it is recommended not to work this area of the body for one to three days to allow adequate recovery.
On the other hand, if you train your shoulders and feel pain, then you should stop training them or make a modification of the exercise that is causing the pain.
conclusion
Shoulder training is one of the hardest when exercising, and at the same time it is one of the most injury-sensitive parts. However, it is important to work them, since they are part of most exercises to strengthen the upper body, and much depends on the strength of weight lifting on them.
References
- Sara, L. Exercises That Could Hurt Your Shoulders (and What to Do Instead). For Livestrong [Revised December 2019].
