Believe it or not, if you perform an overhead pressing movement, there is a good chance that you are performing it incorrectly. Many people don’t perform the Overhead Press correctly. This is because they don’t press overhead, they press over out.

Performed correctly, an Overhead Pressing movement should move the weight (bar, dumbbell, kettlebell, etc.) up “overhead” in a straight line when viewed from the side. In other words, if you drew an imaginary vertical line in line with your ear hole, the “top” position of an Overhead Pressing movement would place your hands (grasping the weight) on this line.

Now, this might sound like Basic Weight Training 101 type of stuff, but you’d be surprised how many people don’t do this. Instead of pressing so that the weight ends up overhead, it ends up actually in front of the head (imagine your arms and head creating a 20-25 degree angle). This is bad because it can really wreak havoc on your shoulders – the joints, not the muscles. The leverage that your shoulders have to work against when you’re in this bad position can really put undue and unnecessary stress on your shoulders.

To make sure you’re performing the Overhead Press correctly, have somebody watch you press from the side. Have them make sure you are not pressing “out.” If you are, then reduce the amount of weight you’re using and concentrate on using proper form.

Your shoulders will thank you later.

Train Hard, Rest Hard, Play Hard.