停止训练，然后等待恢复，等好了一点再用轻重量慢慢往上加。

What You Feel
A general ache that may make it difficult to sleep if you rest on that shoulder. You get a sharp pain when you reach into your back pocket. Sometimes you feel your shoulder “catch” with certain arm movements.
你的感觉
一般的疼痛让你难以入睡如果你休息肩部。当你把手伸进背面的口袋的时候有尖锐的疼痛。有时候你手臂一定动的时候会感觉你的肩部被抓的感觉。。

自己翻译的，看的话大概意思明白，整理语言有点蛋疼

The Diagnosis
Shoulder impingement. This is when the rotator cuff tendons rub along the roof of the shoulder joint (the acromion). Repetitive motion with incorrect bench form will cause irritation and swelling, reducing the space through which the rotator cuff tendons can move under the acromion.
诊断
肩部冲击。
Shoulder impingement. This is when the rotator cuff tendons rub along the roof of the shoulder joint (the acromion). Repetitive motion with incorrect bench form will cause irritation and swelling, reducing the space through which the rotator cuff tendons can move under the acromion.

这是当肩袖肌腱沿着屋顶的肩关节（肩峰）摩擦。不正确的长凳重复动作会引起刺激发炎和肿胀，通过让肩轴肌腱可以肩峰下移动减少空间。
Shoulder impingement. This is when the rotator cuff tendons rub along the roof of the shoulder joint (the acromion). Repetitive motion with incorrect bench form will cause irritation and swelling, reducing the space through which the rotator cuff tendons can move under the acromion.

1. Band external rotation. Hold the end of a band with your elbow tight to your side. Keeping your arm bent at 90 degrees, rotate your forearm away from your body. Do two sets of 10 reps.
带子外旋转。抓住带子的末端，肘部紧贴身侧，保持你的肘部弯曲90度，旋转你的前臂离开你的身体。做两组每组十次。

3. Rear cable flye. Attach a D-handle to two opposing pulleys and perform a reverse fly, squeezing your shoulder blades together. Complete three sets of 15–20 reps..

后部绳索飞鸟。用D形手柄在两个对立的滑轮，做一个反向飞，挤压你的肩胛骨在一起。完成三组每组15到20次。

4. Lying external rotation. Hold a light dumbbell and lie on your other side. Bend your arm 90 degrees and rotate your forearm away from the floor. Do three sets of 10 to 15.
仰卧外部旋转。拿着一个轻哑铃，另一侧身体躺着。弯曲你的手臂九十度，转动你的前臂离开地面，做三组，10到15次。

Prevention
To minimize shoulder strain, bench-press with your shoulder blades pinched down and back. This draws your chest out and places all the stress of the lift on your pecs. Also, vary your angles each pressing session, along with the weight and the reps you use.
预防
为了减少肩部拉伤，卧推要肩胛骨向下来回挤压，这样拉动胸肌向外，让全部重量在胸肌上。同样，每一个动作期变化角度，随从你用的重量和次数。

肩部有伤的朋友希望对你们有帮助。翻译存在欠妥之处，勿喷。

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