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The overhead press is a great functional exercise to strengthen the deltoid muscle in the shoulder and there are often a few mistakes that people make when doing this movement.

If you have limited shoulder range of motion, you will generally arch your lower back and let your ribs flare in order to get the weight overhead. Work on maintaining a neutral pelvis, pulling your ribs into the abdomen, and scooping the shoulder blades while you press overhead. In order to create as much force as possible into the bar, it helps to keep the torso tight to transfer energy from the ground, through the hips and torso, and into the shoulders and arms.

One of the best to improve your overhead motion is to use a lightweight and practice the positions in this video. Over time, your body will strengthen into those positions. This stuff can’t be improved instantly overnight. It will take continuous work to be able to press overhead without arching the lower back and deactivating the core.

We will be posting another video later this week demonstrating how to perform the overhead press when you have shoulder limitations. For now, focus on trying to maintain the pelvic, rib, and shoulder blade position that is listed above and in the video. Challenge yourself. Get off your butt and work!

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