Have you ever noticed pain or discomfort during a shoulder press? This “shoulder press pain” is not uncommon. So, we’ve dedicated this Training Tip Tuesday to relieving shoulder press pain by giving you *a few* adjustments and cues to consider.
A common mistake when performing this exercise is positioning your arms incorrectly. One small adjustment can make all the difference: moving your elbows forward into the scapular plane.
What does this mean?
Well, the instinct for many of us, is to place our arms directly to our sides with our elbows in line with our shoulders. However, the scapular plane is located approximately 30 degrees in front of the body. This plane, slightly in front of our shoulders, is an optimal position for shoulder movement.
Aligning your elbows with this plane during overhead presses can reduce stress on the shoulder joints and more effectively engage the muscles. This will lead to relief from that shoulder press pain you’ve been feeling.
Why is this adjustment so crucial?
When your elbows are positioned too far out to the side, the shoulder joint may experience unnecessary strain. This can lead to discomfort, clicking, or even injury over time.
Shifting your elbows forward allows your shoulder blades to move naturally and safely, leading to a more efficient pressing motion.
This simple change improves your range of motion and enhances muscle engagement in your upper body. More muscle engagement equals better strength gains and muscle growth. (Helloooo, B’abs!)
It’s a win-win!
Need a visual? Here’s a form-check video of Coach Amber making the adjustment.
If you practice this technique, you should feel your shoulder presses get stronger and more controlled while your overall workout experience becomes more enjoyable and (more importantly) pain-free.
So, the next time you hit the gym, pay close attention to your elbow position during shoulder presses. Practice bringing those elbows forward, into the scapular plane, and watch how your performance transforms.
Remember, it’s often the subtle adjustments that lead to the most significant improvements. And you can take that truth well beyond the gym.
Want more tips like these? Tune in every Tuesday for a new Training Tip!
Until then, here are some Training Tips from Tuesdays past our dancers can’t get enough of: Training Tip Tuesday: Bicep Curls, Training Tip Tuesday: Weighted Crunches, Training Tip Tuesday: Kneeling Hip Flexor Balances
