Experiencing shoulder pain during overhead pressing exercises can be frustrating and limiting, but there are steps you can take to address the issue and continue training effectively. Let's explore the first essential step in alleviating shoulder discomfort and improving your overhead pressing form.
Fix Your Form
The foundation of pain-free overhead pressing begins with proper form. Focus on:
Body Alignment: Your entire body should be in a straight line from head to toe.
Knees: Keep your knees straight and aligned with your hips.
Glutes: Engage your glute muscles to stabilize your pelvis and lower back.
Back: Maintain a straight, neutral spine throughout the movement.
Bar Path: Press the bar directly overhead, keeping it in line with your body's midline.
Identifying Mobility Limitations
If you struggle to maintain proper form despite your best efforts, mobility limitations may be to blame. Mobility issues, particularly in your shoulders or thoracic spine, can prevent you from achieving the correct form. Limited mobility can cause compensations in other parts of your body, leading to pain and discomfort.
Keep Training with a Safe Alternative
While you're working on your mobility, you don't have to stop training. Instead of the overhead press, substitute with the incline bench press. This alternative allows you to continue training a pressing movement without aggravating your shoulders. Plus, it helps build your strength and capacity, so when you do gain the mobility to overhead press, you'll be even more prepared.
Benefits of Incline Bench Press
Reduced Shoulder Strain: The incline angle puts less stress on your shoulder joints compared to the overhead press.
Continued Strength Training: You can keep building your pressing strength without risking further injury.
Improved Upper Chest Development: The incline bench press targets the upper portion of your chest, adding variety to your training regimen.
Regain Your Shoulder Health
Shoulder pain with overhead pressing is a common issue, but with the right approach, you can fix your form, improve your mobility, and continue training safely. Remember, the key is to address the root cause of your pain, not just the symptoms.
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If you're struggling with shoulder pain or need help perfecting your form, contact Prevail Rehab & Performance. Our team of experts is here to help you achieve your fitness goals, pain-free. Stay tuned for more tips and exercises to keep you moving and performing at your best!
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