How to Build Muscle Fast and Avoid Shoulder Injuries

When people ask me “How to build muscle fast”, I always told them they have to deadlift, squat and bench press. But be careful because bench press is known for tearing pecs and injuring shoulders.

Long ago when the military-press was most preferred, pec tears and rotator-cuff injuries were unheard of. Once the bench press became popular, only then the pecs and the shoulder injuries have increased rapidly.

The bottom-position of a heavy bench-press puts your shoulders at a risky position. There are people who can tolerate this for more than 10 years and some people take just a few years. But at some point or the other, this has to happen. The flat bench-press will ultimately get you into some kind of a risk with your shoulder or pec tear. Pec tear is common for lifters who do it heavy or long.

Like everybody else I had great interest in learning about building muscles in a lesser span of time and bench press has been popular for this purpose. For quite a few years I have been declaring it to be of a good size and a strength-building lift as well as a measure of an upper-body power.

But now, with a twenty year experience in the field witnessing so many injuries from bench press and with my own shoulder injury, I have to admit the fact that I was hesitant to switch to grips for a long time.

Bench pressing is really annoying!

Many of the the world’s top specialists regarding this totally agree.

This does not mean you should never bench again. I am sure there are many people who cannot stop and I totally understand why. If anyone gets tested on the beach or participates in power-lifting, there is no choice but to do it. For the rest of the people, it is recommended that you are extremely cautious.

Ensure that your method is perfect and bring the bar down to the correct spot while activating your upper-back and lat-muscles. Another thing you should keep in mind is not to utilize flat bench more than four to six weeks without shifting to a much safer version of a barbell press like a floor press or an incline.

An intelligent way is to stay away from destructive exercises for good. There are many more efficient movements which will tremendously build size and strength in your shoulders, triceps and chest and also save you from depressing and expensive injuries.

The bench press is among the most risky exercises people regularly work on but there are many other such harmful exercises. The sad part is that most people harm other parts of the body without realizing.

If you want to know how to build muscles fast you can look out for them on the internet and get the right information about exercises which are not only effective but also safe.