Shoulder presses are a fantastic exercise for building upper body strength, but improper technique can lead to discomfort and even injury. If you experience pain while shoulder pressing, making a few simple adjustments can make all the difference. In this blog, we’ll go through some key tips to help you shoulder press without pain.
Common Issues with Shoulder Press Form
Many people experience shoulder pain during or after performing shoulder presses due to poor form. Shoulder pain when pressing is something I see all the time. Many times it cannot be helped and it’s just something that comes with progressive training. However, give yourself a fighting chance with these adjustments:
- Elbow Position: Flaring your elbows out too much can place unnecessary stress on your shoulders.
- Wrist Alignment: Misalignment can lead to discomfort and potential injury.
- Bench Angle: A 90-degree bench angle can cause strain on your shoulders.
Proper Shoulder Press Technique
1. Tuck Your Elbows In
One of the simplest yet most effective adjustments you can make is to tuck your elbows in slightly. This reduces the strain on your shoulder joints and helps you maintain better control over the movement.
2. Keep Dumbbells Aligned
Ensure the dumbbells stay below your wrists and elbows. This alignment helps distribute the weight more evenly and reduces the risk of injury.
3. Use Your Knees to Lift
When lifting heavy weights, use your knees to help flip the dumbbells up into position. This reduces the initial strain on your shoulders and makes it easier to start the press.
4. Adjust the Bench Angle
Instead of setting the bench at a full 90 degrees, lower it by one click. This slight adjustment can alleviate pressure on your shoulders while still allowing for an effective press.
Controlled Movement
Perform the shoulder press with a controlled, steady movement. Avoid using momentum to lift the weights, as this can lead to poor form and increase the risk of injury. Focus on slow, deliberate motions, both when lifting and lowering the weights.
For a visual guide and more detailed advice, check out our Instagram video on this topic.
Listen to Your Body
Everyone’s body is different, and what works for one person might not work for another. It’s crucial to pay attention to how your body responds to different adjustments. If you find a specific technique that alleviates your pain, stick with it.
Conclusion
Shoulder pressing without pain is achievable with the right technique and adjustments. By tucking your elbows, aligning your wrists and elbows properly, using your knees to lift, and adjusting the bench angle, you can significantly reduce the risk of shoulder pain. Remember, it’s all about finding what works best for your body.
If you’re struggling with shoulder pain or want personalised advice on improving your shoulder press technique, book a session with us.
For more tips on pain-free lifting and optimising your workouts, check out these resources: