- According to trainer Kat Kum, common arm exercises with overhead movements can cause pain or injury.
- If you feel a sharp or pinching pain in your shoulder or back, try a more joint-friendly exercise.
- Build your shoulders, triceps, and back muscles with pain-free exercises like deadlifts or superlegs.
need Challenge your body over time to build muscle But your arm exercises hurt, so there are alternative exercises you should try to avoid injury and improve gains, according to a personal trainer.
Cat Com, CEO and Founder SWEAT STUDIO ON REQUEST, She told Insider that she often sees people who try to build arm muscles with overhead exercises, but end up with shoulder or back pain instead.
“Avoid anything that hurts in a bad way, and don’t get confused about what’s hard or difficult,” she said. “You always hear ‘no pain, no gain’ and that’s true if you’re talking about the right kind of pain. With the wrong kind of pain, you’re going to hold yourself back.”
If you feel a sharpness, pinch, or something wrong, she said, alternating exercises that change the angle of motion can help protect joints, and work the right muscles without causing pain or injury.
“The key is to test what works for you,” Koum said. “It’s about listening to your body, and knowing that you can work the same muscles without doing exercises that cause pain.”
If shoulder presses are painful, try front raises or the Arnolds press
The shoulder press is one of the most common arm exercises, but it is possible lead to injuries For people who spend Lots of time sitting or hunching over computers, according to Com.
If you feel a pinching sensation when your arms are above your head, Kom recommends switching to a dumbbell front raise, which involves lifting weights directly in front of you. The exercise is often easiest on the rotator cuff, which are the tendons around the shoulder joint that are most likely to get irritated by overhead movement.
You can also try the Arnold press, an overhead variation that starts with your palms facing you, as at the top of a biceps curl, and rotates upward for a press, which can help your shoulders move more freely.
They both have the same benefits as a pushup, a shoulder workout, and some chest muscles, as well as getting your core muscles moving.
The modified Superman push-up can work your shoulders, back, and core all at once
Another great move for stabilization and pain-free gains is the Superman move, which involves lying face down on the floor, extending your arms over your head, and lifting your arms and legs off the floor.
Exercise helps target the important, Muscle is often overlooked in the back, and you’ll also build your core, build your glutes, and improve shoulder stability all at the same time.
Kom recommends altering where your palms are facing each other, while arms are still shoulder-width apart in a Y shape, to get the same benefits without the bulk. Pressure on the shoulder joint.
“If you have any kind of shoulder impingement, it takes the pressure off,” Koum said.
Work your triceps with the “walrus” pushup
The triceps overhead extension is a popular move for building the muscles in the back of the arms, but it can have the same issues as the shoulder press, according to Koum.
A good trade-off is a pressure change It’s called the walrus press, which involves keeping your elbows tight against your ribcage while you push up by extending your arms, while The hips remain planted on the earth.
“It’s great because you don’t need any equipment and you can do it anywhere,” Koum said.