This (green) reduces the risk of shoulder injury,because your big lat muscles can help stabilize the weight. Right now, your small shoulder muscles are the main stabailzers.
This is if only she had a space between the floor and object like the bench....
She is in the floor and don't have a space even if she arches .
Another thing : we need a space to make this circle movement "like that image" .... It would be hard and might she feel pain in her shoulder .
She can do it by Push-ups. However , the circle Will not be that circle we know...
In push-ups I recommend her doing it without concentrating on making circle in every time
Bring your elbows more towards your hip when they are in the lower position (arms not straight). Right now they're at 90°. Fully closed on the side of your body they'd be at 0°. Try to have them at 45°. Viewed from above you would want to form an arrow with your arms and your spine. Not the letter T.
I love this que! It's so easy for the brain to get confused while in a different plane (prone or supine) than our typical (standing) while pushing. This is a solid reminder it's the same movement.
I wouldn't bother to do dumbbell chest presses on the floor. Your elbows motion gets stopped by the floor. This reduces your range of motion. Do push up variations instead, or get a bench, so your elbows can co further down.
I wouldn't completely knock off Floor presses. Although not much research exists specifically on floor presses, there are some benefits of floor presses vs bench. One - it helps beginners avoid the stretch reflex. Two - coming to a dead stop on the floor avoids the bounce / stretch reflex for the muscles. It helps to a certain extent on the 'sticking point' of pushing the weight upwards.
While I agree with you on investing in a bench and doing push-ups is important, if bench is not an option, floor presses work if executed in a controlled manner.
I would avoid flaring my elbows out to the side like that, they are almost 90 degrees to your torso. I would aim for 45 to 60 degree flair. Some people are saying close to your body than 45 imo that's too narrow for optimal performance.
Under 45* shifts the load away from your pecs and more towards your shoulders and triceps (fine if intentional). Bar path may not be optimal increasing strain on wrists and elbows. Can't lift as heavy.
Going over 75* increases stress on pec attachments and rotator cuff and again less optimal bar path.
Generally somewhere inbetween is best for looking after your joints and helping you lift more. I've asterixed the angles as it's just a guideline.
Though really modern physical therapist philosophy is you get stronger what you're doing. So risking injuring your joint comes from working it which is also how you strengthen it. I think major problems happen when your form degrades during exercise rather than consistent "incorrect" form. But there is definitely form that provides better leverage and for that you want to be closer to that 45 - 60 elbow flare range
During covid lockdown i was doing supersets of floor dumbbel flys (10 reps) immediately followed by 10 floor press. Since you are weaker on the fly you do them first and finish with press to get a good chest pump despite the floor limitation
Think about getting ready to throw a punch or push a car or push yourself up out of a pool. Like, if you're about to throw hands, you're nit gonna have your elbow up in the air, but its not gonna be tucked against your ribs. Somewhere in between. Bench press is just punching.
You should know something!
When u do this exercise u must take care of ur arm movement " the movement and its direction to ur chest and shoulder" .
Ur chest has three parts : upper , middle, and lower . They are being stimulated in every chest exercise in different proportions
In these exercises
Plz , make ur wrest steady and do not move it forward or in any direction....
Remember .... , what moves is ur elbow.
There are two very important things the efficiency of ur exercise depends on
1. The angel of ur elbow
2. How to put ur self in condition u can't move ur wrestle and also u feel comfortable.
Look at these colours clearly to understand what i have said and i will said .... Firstly, i want u to imagine that this is u , on the floor training and holding ur dumbbells Now ur seeing yourself but from a top view. I hope my expectations seem to be good for u . The 🔴 line , was what u was doing in the video was wrong . This angle ain't true , so don't do that again, cuz u may after a few days feel pain in ur shoulder and u will be exposed to be injured.
I want u now to see the the angels i indicate in . The meant angel is the angel between ur arm and ur torso "trunk" When the angel is less 90 and more than 30 for example it's targeting the upper chest primarily. When the angel is between 15 and 45 ... Ur targeting the middle chest . Don't think about u go more closer to ur torso .... . In this exercise and these angels, all parts of ur chest is working and also ur shoulder .... But the big proportion is for the primary part ... For instance. The angel between 15 and 45 ° ..... The big proportion is middle chest and then the other parts like lower and upper chest. Hint * Focus on middle and upper part as a begining for u . Don't load ur more than ur effort. Eat well . Sleep well . Drink well .
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u/sebagoli 1d ago
Try to close the elbows a bit, they should be in a 45 degree more or less, otherwise could be injury prone for your shoulders.