- The wrist should be kept in line with the forearm. Extending it during the push is common mistake. This stresses the tendons excessively with the appearance of inflammation over time. This applies to all push exercises. The hand always remains in line with the forearm, it must not be extended dorsally;
- Another common mistake is to bounce the barbell on the chest to give it thrust (ballistic rebound). The risk of acute trauma lies in bruises and, at worst, microfractures;
- The grip can range from narrower to wider than ideal - which sees, with the load on the chest, the forearms perpendicular to the ground. If wider you work more on the pectoral, but with an "unnatural inclination. If tighter you work more on the triceps, with greater risk of inflammation in the elbow - particularly without adequate heating, epicondylitis and epithrocleitis can arise.
The back can be arched, to shift the effort mainly to the triceps and the central or lower bundles of the pectoral grandis. It is a common practice in pure strength disciplines, because it allows you to increase loads a lot. In the past it was thought it could be risky, but today it is consolidated that the (healthy) spine does not suffer anything.
To learn more: How to stretch the pectoral muscle or incline, a large movement is required.
However, the complete eccentric phase stresses the shoulder joint not a little, such that it is necessary to use loads suitable for one's possibilities. Be careful not to misunderstand: it is important that the eccentric phase is carried out thoroughly, but it is also important that no pain occurs and do it with suitable loads, descending slowly, not letting the weights "fall" and then abruptly contract (the so-called somatotropic-stimulating pre-stretch is left only to advanced professionals). extreme gradualness as the muscles are strengthened and the tendons of the subscapularis, pectoral major and anterior deltoid become flexible.The negative phase must have an amplitude proportional to the degree of training.
Nothing to report in particular for Crosses and Pushes to the Cables and for the Crosses at the Pectoral Machine.
they have two potential risks
- As far as the wrist joint is concerned, being a pushing movement, what is mentioned for the bench press is valid, ie the wrist must be kept in line with the forearm to avoid straining the tendons;
- As regards the shoulder joint, on the other hand, there is the same risk shown in the crosses: in the eccentric phase, in maximum extension, there is a strong stress on the shoulder joint, dislocation is forced. The peak of the descending phase here, as far as the crosses are concerned, is proportional to the muscular development and to the flexibility of the tendons of the deltoid, subscapularis and pectoralis major;
- Also for the elbow what has been said for the bench press is valid.
To avoid a dislocation or a wear trauma, which can be an inflammation due to the pressure of the humerus head on the tendons and ligaments, the eccentric part is brought to the maximum excursion only if the load is suitable and only if the subject has developed a good musculature. We could say more clearly here, as with crosses and parallel thrusts, that the eccentric phase must be increased gradually over the weeks, in proportion to one's muscular development and flexibility. The beginner avoids the point of maximum descent until it is sufficiently robust and flexible. It is known, and applies to all exercises, that large loads are potentially harmful even in correct execution, as they place significant stress on tendons, ligaments and capsules. This is why even in powerlifting it falls to 1 -3 reps only in the pre-competition, since the shorter the maximum stress period, the lower the risk of developing injuries.
that you risk have already been illustrated by me previously. Be careful because it is a widespread error. Clearly at greater risk of injury in the phases of strength and mass;
Correct execution is often distorted by making it hybrid with pull overs. Practically the unwary helps in lifting the barbell by assisting with the powerful sagittal extensors of the humerus. Therefore, in addition to the extension of the forearms, it is accompanied by an impetus given by the extension of the humeri. This condition allows you to use more load, but also to proportionally increase the risk of injury to points 1 and 2 mentioned in the extension to the lat machine.
Nothing to add about the Extension of the Forearms Above the Neck with Dumbbells.
compared to other triceps exercises. In fact, in the other cases it was possible to gloss over the problem by improving the executive form; here the "only precaution is" in "listening to your body", in moving with concentration, slowness and control.Another point at risk is the shoulder joint, for the same reasons mentioned in the parallel thrusts: the retroposition of the humerus places, in the complete descent phase, a luxating stimulus clearly contraindicated in those with a history of dislocation, rotator cuff lax. Even for those with healthy shoulders, this movement must be performed with extreme caution, making the amplitude of the descending phase proportional to the degree of training (practically it must be accentuated as you train). Penalty for reckless: the risk of inflammation.
For the articulation of the wrist, see the same observation made for the execution on the lat machine.
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