Overhead pressing is one of the most effective ways to build resilient, well-functioning shoulders. Yet, many coaches hesitate to prescribe it due to concerns about pain and dysfunction. The truth is, avoiding overhead work altogether does a disservice to shoulder health. Instead of eliminating overhead pressing, we should focus on improving it by exploring the full range of motion and addressing the root causes of discomfort.
Exploring Full Shoulder Range of Motion
The shoulder is one of the most mobile joints in the body, and if you don’t use it, you lose it. No one thinks they need overhead pressing strength until they are putting their luggage in the overhead compartment. Overhead pressing, when performed with proper mechanics, ensures that the shoulder moves through its full expression, maintaining joint integrity and function over time.
By incorporating various overhead movements—strict presses, handstands, down dogs, and overhead carries—you reinforce stability, coordination, and mobility. The key is to gradually progress from where you are, rather than forcing movements beyond your current capability.
Why Coaches Fear Overhead Pressing
Many coaches avoid prescribing overhead pressing because they cannot pinpoint the exact cause of pain or restriction in their athletes. Is it poor thoracic mobility? Weak scapular control? Rotator cuff imbalances? Without the ability to diagnose, the solution often becomes avoidance, which only exacerbates the problem.
Instead of scrapping overhead work, the approach should be to assess and progress systematically. Athletes with limited shoulder flexion should start by using pressing variations that are just within their available range–landmine presses, down dogs, or isometrics at their end range.
Building Towards Strong, Pain-Free Overhead Pressing
For those struggling with discomfort, the journey to pain-free pressing starts with:
- Assessing the Limiting Factor – Identify what range or position causes pain or tightness and understand that you do not want to push aggressively beyond this point.
- Mobilizing & Strengthening – Incorporate thoracic mobility drills, scapular control exercises, and assure the shoulder can rotate well within the socket.
- Progressive Overhead Loading – Start with movements that allow controlled overhead mechanics (e.g., landmine press), then gradually progress to full overhead movements.
- Consistent Reinforcement – Ensure the shoulder is exposed to overhead work regularly (1x/wk with load and several times per week of exploration without load) but appropriately dosed to reinforce strength and durability.
Rather than fearing overhead pressing, we should view it as an essential part of a well-rounded strength program. With the right approach, we can turn it from a pain trigger into a tool for lasting shoulder health and performance.
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