Common errors with overhead press

and how to fix them

Overhead pressing is probably one of the most potent upper body exercises you can do.

If you have shoulder pain you probably avoid it because you don’t want to make your pain worse.

Here’s 4 issues I commonly see with the overhead press. And how to fix them.

1. Not having full overhead ROM

2. Flaring the elbows

3. Not pushing behind you

4. Bad programming

#1 Not having full Overhead ROM

This seems obvious, if you can’t get your arms overhead, you shouldn’t be pressing overhead since you

literally don’t possess the ability to do it

I find this to be a source of pain since you develop weird compensations.

figure it out and fix it here:

Is your shoulder mobility normal?

#2 Flaring the elbows

This is a big technique error. I’m unsure if its chicken or egg

• you do it because you aren’t strong

• you aren’t strong because you do it

At the end of the day it doesn’t matter,

Just stop doing It.

But how? See #3

#3 Push the weight behind you

A lot of technique errors come down to intent, so this cue fixes that.

If you’re pressing a barbell, aim for you nose (per Rippetoe). If you hit it, you’ll only make that mistake once.

If you’re pressing a dumbbell, reach BEHIND you.

#4 Bad programming

This usually falls right behind bad technique. I’ll see no real progression, just reps for the sake of reps (and fatigue)

Also, overhead press is a great strength builder, so it should be treated as a PRIMARY exercise. For this I like lower reps with logical progressions.

You want to think of overhead press as an upper body strength exercise, not a “shoulder” or “chest” exercise.

The biggest shoulder issue

I’ll stand by this forever, but shoulder problems are not strength related, they are mobility related.

Scar tissue builds up over time since the shoulder is easy to abuse. So, you need a good strength AND mobility program.

Luckily we have both

Shoulder Rehab Phase 3