Overhead Shoulder Press (3 MISTAKES!)
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- Опубліковано 1 лют 2016
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The overhead shoulder press is one of the best ways to build big shoulders, if you do it properly. In this video, I show you how the seated dumbbell shoulder press can be a bit of a compromise when it comes to the results this exercise can ultimately deliver. See the most common mistakes made when performing the overhead press and how to fix them.
First thing you want to be conscious of during the overhead dumbbell press (when performed seated) is the tendency to press your head back into the bench as you reach for that extra bit of effort to complete the press when fatigue sets in. We actually perform this same maneuver when we get towards the end of a hard set of bench press as well. This places a great deal of strain on the neck and the supporting muscles of the neck like the traps and rhomboids.
If you ever notice that your neck gets sore a day after doing your shoulder workout, you may in fact be slightly straining one of these muscles. By assuming a standing position to perform the dumbbell overhead press, you are avoiding this common mistake.
Next, when the shoulder dumbbell press is performed seated the tendency is to press the shoulder blades back into the support. This acts to disrupt the smooth upward rotation of the scapula that should take place when elevating the arm over the head. Even if you don’t prevent the movement entirely, you are delaying or throwing off the timing of the scapular contribution of the move and this can lead to stress on the muscles involved in the movement.
Many people can either begin to get impingement or aggravate an existing impingement in their shoulder by incorrectly performing the seated version of the press. Again, the cure here is to stand up and avoid the bench all together if you can’t prevent your tendency to lean back too far during the movement.
Finally, doing the press in a standing position instantly makes the exercise a more athletic one. We can’t overlook the fact that the kinetic chain in the body prefers to generate force from the ground and transmit it up the chain to be expressed through your upper body. For this reason, doing your presses standing can not only help you to more naturally generate power in the press, but see faster shoulder growth because of this.
In the video, I demonstrate a push press variation of the shoulder press. This more explosive variation of the dumbbell shoulder press gives you the chance to not only lift heavier weights but train your muscles to work together more like they would in a natural athletic expression of this move.
If you want a complete athletic training program that helps you to build ripped athletic muscle while keeping your joints healthy and safe, be sure to head to athleanx.com and get your complete ATHLEAN-X Training System. Use the same exact program used by today’s top professional athletes and their teams.
For more videos on how to build big shoulders and get bigger side delts, be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
why is he shoulder pressing toasters
cave dormant So you can have a grilled sandwich and workout at the same time. What a stupid question...
lol good one
Lmao dead
Yeah dude, aint you ever heard of grilled sandwich gainz?
cave dormant those are the best brand of dumbbells on the planet
I feel like Jeff photoshopped his face into that body
AK 47 I was thinking that too lmao
Facts!!
Yeee i taught that too and then watched comments to see if I'm crazy 😂
😂😂😂
🤣🤣🤣
i feel my shoulders more engaged when doing standing. AND i am loving IT!!!!!!!
Awesome! thank you coach Jeff. Love the always positive attitude, your tips and techniques are very appealing and appreciative, and the way you break an exercise down means so much, sincerely I thank you and please keep these videos coming they have helped me and I'm plenty of others here a lot.
+Inajet Dzemoski DITTO!
I wasn't sure if standing or sitting was better; thanks, Jeff!
I was doing shoulder presses last night sitting down and it felt like it was tweaking my shoulders! This helps a ton! cant wait to try next shoulder work out! thanks!
Another great video with clear, simple, easy to follow directions. Thanks for all you do. Keep up the great work my friend.
I started doing my dumb bell shoulder presses standing up. I have to say, it's different and yeah little more challenging but I feel all my shoulders, front delts, rear delts working together. Great video, thanx for the helpful tip 💪
Thanks Jeff. Very useful and it makes sense. Hadn't thought about using legs for a boost either. Have always stood up straight and pushed upward. Will incorporate from now on. At my age I need all the protection I can get to preserve what I have for my games and a vital to my longevity.
I've learned more about working out from the 6 months I've been watching your videos than the nearly 9 years I've been working out
30 minutes before heading to the gym i go to athleanx to check a form video. Lo and behold you are producing tips on the first exercise i was going to do which i always do seated!. Jeff you are awesome.
I'm a number of years late to this, but I have recently been getting really sharp pains in the right side of my neck the next after doing this exercise. I'm going to try standing from now on, I'm sure being seated is my issue. I've followed your form videos for other movements and they have helped tremendously. Thanks for doing these videos.
Has it helped with gains? Is the neck pain gone
gotta admit as a thank you. my body has transformed after looking at your videos on proper form and targeting, better than years of lifting in mere months
Hurt my upper back after shoulder workout. Now I know y. Thanks man!
Good points. I like how you touched on the example of the head in the starting position. I agree the head being pushed back leads to injury and should not be tested to just get the weight up it accomplishes nothing. Following you for a year know and you have been helping me on my journey! Thanks!
Big thumbs up as usual Jeff, I like the use of the whole body from feet to finger tips,I do try to incorporate my whole Physique in all the exercises that is possible to do so. Very Much as in Kettle bell training, all over Body work outs . LOVE IT !
I don't know what I would do without your channel! You are the best!! Thank you for making videos
I really needed this Jeff. Delivered just in time as always.
Oooohhh Jeff Gotta love your work and mostly how real you are with everything you say. Keep it up my man.
Avoiding mistakes while I'm getting in shape is what I want. There are not many spare parts for our machine, yet 😄.Thanks so much for all the Nerdy stuff. Keep them coming!!
Jeff always on point
do a follow up video on this talking about standing shoulder press form and variations!
I enjoy your educational training tips, they have help me to understand the right way to train better and safely. This coming from a guy who has been training for fifty plus years. Thanks!
Thank you for being that guy that is providing great health information. I have learned a lot from you
Thanks! It explains why I have some instability when I do standing shoulder press. I need to just lower the weight and build back up! Thank you again!!!
Thank you for validating my standing OHP. Going to show this video to my friends who all prefer seated OHP.
This was actually informative. Sitting on a bench with short back support helps a lot if you want to press a lot of weight. I see a difference of about 15kg between standing and sitting on a small bench with a short backrest. (35kg and 50kg dumbells)
Why such a big difference? Wouldn’t this make standing worse if you can lift less?
@@krisb-travel yes it is worse if you just want to build delts sitting is better. Takes your core out of the equation
@@PieterCoetzee interesting thanks, ive messed up shoulder doing seated in the wrong position of my elbows (out flaring) so im doing standing for a few weeks as there was zero discomfort today, then ill go back to seated with proper form
Great video as always. I recently tore my right tricep tendon and am still recovering after 4 months. I'm having pain in my elbow, which is limiting my weight training to get back my strength and size. As a PT, I was wondering what tricep exercises you could recommend that don't put so much stress on my tendon in the elbow. A lot of single arm exercises hurt the worst. Thanks a lot!
I have had these for several weeks ua-cam.com/users/postUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
I noticed the same problem awhile ago, ( pushing the head back, arching the back too much, etc). I found it helpful to drop the weight a bit and do a controlled full range motion trying to isolate shoulders mostly and tried to avoid any pressure on back. I would love to hear your thoughts on this Jeff.
Hey Jeff, thanks for these amazing tips. I would love to see tips on ways to build leg muscle. Thanks
Hey Jeff, great information as usual. Thank you for everything. Would you be able to do a video on upper/lower cross syndromes. I'm not sure how common this is, but might be worthwhile. Thanks again.
Interesting video. Never considered doing the shoulder press this way. As always, thanks for the good info in these videos!
thanks great timing i started recently standing up and this video confort my random choice weeee :) i will keep it up like this!
Thanks for the real help man, lots of gratitude to you man.
Silly comments and all, we REALLY appreciate your channel and help, thanks again Jeff!
Thanks Jeff, my rotator cuffs are pretty bad and I had no idea the seated press was contributing to that. I will stand from now on.
excellent tutorial video. thanks Jeff.
this is just the video I needed please make more like this addressing all the risks like this thanks
Hi Jeff , I am from India I just keep watching your gym workout videos it's so very helpful , I am yet to hit the gym , but yet still with some of the most unique techniques that u showed does help me with my home workouts specially for ppl like me who work on shifts .
Sam Timothy what kinda indian name is sam timothy lol
+ANGRYGREEKMANYO there are people of all religions in India including Christians
Best videos Jeff! Keep 'em coming
Hey Jeff, love your videos and I've been doing your programmes for a few months now. Was just wondering if you were ever thinking about doing a video on fixing rounded shoulders. I know you're a physical therapist so I'm interested to see what you'd recommend.
It's Amazing that I'm 68 and have an absolute Beast approach to working out. After knee surgery after ruptured disc (which was bad) After Cancer treatments double hernia surgery and Quintuple Bypass Surgery. I still practice my Martial Arts Still Lift Weights 3-4 days a week and work the striking bag. Coached and trained competitive Martial Arts fighters (Including my son's). And I Come To This Guy To Continue To Grow My Knowledge. To Tweek Performance As I Continue To Challenge Me! I Have Said This On UA-cam. Or Anywhere Else. You Sir Have My Utmost Admiration And Respect. You are sincere honest extremely knowledgeable and easy to understand. And exceptional teacher (Sensei) of your profession lifestyle and passion. This humble 7th Dan Bow's In Salute To You As Expert In What You Do. If Anybody knows this young man. Have him read this. For it comes from the heart.
Yes thanks, shoulder presses are one of my fav workout
Thanks Jeff. I was doing exactly that. Good thing I caught it early!
This man came alooooooong way
MAD RESPECT
Jeff, can you go over what your training schedule looks like on a weekly basis? Do you follow the same kind of layout as your programs or do you make things different? I think it would be great for your viewers to know what your training schedule looks like. Keep up the great work.
Most people continue to do seated shoulder work. I recently fell into that groove BUT NO MORE Thanks to you Jeff Cavaliere!
Lol breaking down exscersizes is one of the reasons I love this channel, who better than a physical therapist to teach me.
Another great video. Thanks for all the good info.
thank u for being so helpful with ur tips on workouts
Thanks for the value Jeff
Every day Jeff looks better and better... Great work!
Extremely helpful as always!
awesome videos Jeff
Very helpful breakdown of the form on the shoulder press I am doing that thing with my head on the bench press to try and lift more weight maybe I need to rethink about it now!
+ATHLEAN-X thank you for the professional help on shoulder development. My shoulders have always been a weak point. Your clear instructions will definitely make a change on my shoulder workout. Thank you very much! 👍
cool. there is so much to learn. your videos are really informative. thanks
you're really great Jeff thanks
love the education you provide. thank you
Great video!! I'm guilty of doing shoulder press seated but now I'm gonna try doing them standing
timely video Jeff. Just this week I added the DB curl up to a press (which came from one of your videos) to my workout.
The issue I have with the press, particularly the BB press is that my back wants to arch as the weight goes up and I fatigue. This is less of an issue with DB's, and my excess gut surely doesn't help. A video on better BB press technique would be great.
Love the channel and thanks for all the great videos.
Thanks. Deadlifts are a part of my regular routine, and again based on a recent AthLEANx vid, I bumped my work set weight up by 40 pounds to a weight I wasn't even sure I could lift.
Today is arms, shoulders and abs, and I will try out your tips, thanks m8!
It's legs and shoulder day today, perfect timing!
Awesome. I already stand for shoulders but i this was a great model for proper form. Perfect timing too, tomorrow is shoulders.
Love your stuff dude
Groin exercises, please! Thanks for all the videos, Jeff.
Great video Jeff!
Very insightful..thanks man.
perfect timing todays shoulder day!
Looking sick! Physique goals right here.
I found this video very helpful. Thank you!
Please do video on the following:
What to do If you like the size you are but want to make your muscles harder or look more dense
Post ac joint sprain. Prehab/Rehab etc
Thanks for your guidance 😊
Hahaha I love Jeff's sense of humor 😂😂😂
always bringing new ideas to the table👍
Great video
Good tips. But in one of your next upper body videos, could you give some tips on how to make sure you're getting good delt contraction on exercises like this and side laterals? This is an area that I need to grow and sometimes struggle to use the right muscles. Thanks in advance if you decide to cover it one day.
Super helpful
Always helpfull thnx jeff.now is there any forearm workouts you may have?
Thanks man , another great video
I was watching this video while doing a shoulder press on a bench.
I'm now doing it standing up. That is all :P
I do both because I find I can overload more sitting down (Yes I'm replying to a 4 year old comment lmao)
@@user-rm8by9fm fao
@@user-rm8by9fm dude I need advice it was hell to shoulder press with 15 pounds. I'm 16 and extremely weak, and I was supposed to do 4 sets of 12 reps each but I only did 2 cause it felt like hell. Idk how I'm going to be able to overload, everyone seems to be lifting heavier weights than me by default without going to the gym.
thanks a lot Jeff
Gonna switch to standing shoulder press at the gym tonight; thanks brotha!
thank you Jeff, did all 3 mistakes :D
Great vid bro
I appreciate the video. Would still have like to see you share / show proper tech on the seated. That was the reason for my viewing
Good tips.
Jeff your back is goals
Jeff,
Great video! Thanks for all the good information. As a physical therapist and trainer, what is your opinion on chiropractors?
Regards
Yes I needed this
Just did this an hour and a half ago. You da man!
Great video Jeff, was wondering if you could do a video on explaining forearm and calf workouts for gaining size? I heard it's mostly genetic but dont know how correct that is, if there is anyone I'm confident with asking, it's you. Thanks again man, and keep the vids coming, so helpful.
wew, good to know, this videos are money in the sense you avoid injuries and get to stay in the gym longer thanks jeff.
This was a great video. Definitely gonna stand from now on. More breakdowns for different exercises please.
Jeff u rock.
Hey Jeff i was wondering between now and the past few years have you made any changes in your diet or lifestyle e.g. Diet, (supplements(supplement timing), sleeping habits etc.
I reckon you should do a video on what your old lifestyle routines were like and how you changed and improved on them throughout the years to obtain your current form.(Tips and Tweaks) .
Thanks!
Great video as usual, Jeff. A question I have for you that could make for a good video: how do you recommend training in order to improve your 5K running time as quickly as possible?
Very helpful
Good stuff!!
Your the goat I always find myself coming baby yo your videos to better my self working out...WITH SCIENCE! Lol