The Overhead Press

The Overhead Press can The Overhead Press can be “Dangerous”be “Dangerous”

Pressing overhead is NOT for everyone

WHY: People who do not possess adequate shoulder mobility will compensate with lumbar hyperextension potential low back injuries Improper technique can cause impingement of the tendons of

the rotator cuff muscles between the head of the humerus and the coracoid and acromion of the scapula

The press is NOT dangerous in people who: 1. Perform the exercise correctly 2. Have the necessary mobility to do so

How do we identify who can safely perform the overhead press?

The Shoulder Flexion The Shoulder Flexion ScreenScreen

Purpose:

To identify if the client can achieve 180 degrees of shoulder flexion WITHOUT compensation

How to perform the test:

1. Stand with your heels, glutes, back, and head against the wall

2. Lift your arms overhead

The Shoulder Flexion The Shoulder Flexion ScreenScreen

Passing Screen: 180 degrees shoulder flexion with No compensations

Failing the Screen : Less than 180 degrees shoulder flexion Lumbar hyperextension* Internal Rotation of Humerus* (palms upward/elbows out) Ribcage Flares upward*

*Indicates “Movement Compensations”

If any of these compensations are present, the client is NOT ready to safely overhead press

Set UpSet Up Overhand grip a little wider than shoulder width

Forearms should be vertical (decrease moment arm)

Bar should be in proximal part of palm, directly overtop the bones of the forearm while pressing

Chest Up (upper back tight)

Eyes forward

Bar rest on anterior deltoids

Execution of PressExecution of Press Take a deep breath in (Valsalva Maneuver)

Push your hips forward slightly to cause a slight lean back Allows you to clear your head Bar path should be as straight as possible

Drive bar straight up off your shoulders

Once you clear your head the torso will drive back forward slightly

Lock your arms out Bar should be directly over your glenohumeral joint and mid-line of

your feet Shrug your shoulders (humerus to ears)

Bar should return in the same path to your shoulders

My Overhead Press My Overhead Press ProgressionProgression

1. DB Overhead Press- Alternate at Bottom

2. DB Overhead Press- Alternate at Top

3. DB Overhead Press

4. Barbell Overhead Press

DB Overhead Press: DB Overhead Press: Alternate at BottomAlternate at Bottom

Purpose: Teach scapular stability and movement pattern.

Common Flaws: Horizontal DB movement, Limited Elbow Extension, Lumbar Hyperextension

Cues: Tight Glutes, Tight Abs, Elbows to Ears

DB Overhead Press:DB Overhead Press:Alternate at TopAlternate at Top

Purpose: Train scapular and overhead stability.

Common Flaws: Horizontal DB movement, Elbow Flexion During Eccentric Phase, Lumbar Hyperextension

Cues: Straight Elbows, Elbow to Ears

DB Overhead PressDB Overhead Press

Purpose: Train scapular stability and strength in the overhead pressing movement.

Common Flaws: Horizontal DB movement,, Lumbar Hyperextension, Limited ROM

Cues: Elbows to Ears, Straight Arms, Tight Core

The Overhead PressThe Overhead Press

Purpose: To strengthen and stabilize the shoulder complex.

Common Flaws: Horizontal BB movement, Lumbar Hyperextension, Limited ROM

Cues: Hips Forward, Elbows to Ears, Tight Core

Breathing PatternBreathing Pattern The Valsalva Maneuver: A forced expiratory effort against a

closed glottis used to increase intrabdominal pressure (NSCA 2008)

Purpose: To increase stability of the lumbar spine.

Proper Breathing Procedure: 1. Deep breath expanding the diaphragm 2. Perform Valaslva Maneuver during concentric and eccentric

phase of exercise 3. Take breaths between reps and repeat