'Stop doing overhead presses until you fix these 3 huge mistakes,' says a personal trainer
A personal trainer explains how to fix problems with your overhead press form.
The overhead press is a compound exercise that targets multiple upper body muscles, including the triceps, shoulders, upper chest, upper back, and core. It is a foundational lift that requires proper form to maximize benefits and minimize injury risk. Here are three common mistakes to avoid and quick fixes to improve your overhead press technique:
1. Hunching shoulders: Keep your shoulders away from your ears by drawing them back and down. This engages the rotator cuff muscles, reduces injury risk, and improves stability.
2. Arching your spine: Maintain a neutral spine by bracing your core and slightly tucking your pelvis. This prevents lower back pressure and allows for proper activation of supporting muscles.
3. Rushing reps: Focus on a slow, controlled tempo during the lowering phase (three-four seconds). This builds control, stability, and muscle mass. Pause and squeeze at the top and bottom of each rep to maximize activation.
Remember, maintaining proper form not only prevents injury but also ensures you get the most out of your overhead press workouts. If you have any shoulder-related injuries, pre-existing health conditions, or pain, consult a qualified personal trainer or physician before attempting this exercise.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
