Are you a gym warrior with beaten-up shoulders? Or are you just trying to stay active when you're experiencing major shoulder issues? Either way, pressing doesn't have to equal pain. You don't even have to press directly overhead.
There are two common misconceptions about shoulder training:
Instead, your front and middle delt heads work together during all pressing angles with some shift in emphasis. You can effectively train your middle delts with some forward angle in your pressing. This is important if wide angles and direct overhead movement cause shoulder pain or discomfort.
For the gym warriors, there are three big pressing options that'll keep you growing. And for the everyday athlete trying to stay in the game after shoulder issues, we've included several kneeling variations to improve your shoulder strength and durability.
This press allows you to keep your heavy training intensity with all but the most damaged shoulders.
Secure one end of a barbell in a corner or on a landmine base. This version allows heavily loaded progressive shoulder training and doubles as a chest training tool.
Sometimes all you need to make a movement pain free is to start the weight and your elbow toward the midline of your chest and outwardly rotate as you press overhead. The classic Arnold press uses this rotational pattern.
The average lifter could use a boost in hip joint mobility and core strength, so the half-kneeling position is the perfect fit.
Next up would be to implement a single-arm overhead pressing action. With this comes a bit of an anti-rotation demand on the trunk and core muscles.
However, the same rules apply: squeeze, press up, lock the elbows out, and most importantly, reach. Now, you can add in a bit of a forward lean as well to enhance your ability to reach up. You'll see this occurring in the videos in a very subtle way.
But don't get carried away with leaning too far forward. Think about leaning far enough forward to allow your pressing arm to get up into the overhead position. We're literally talking about a few centimeters at best.
You can use one or both arms. Both variations work well.
Hip extension is something that iron athletes need for overall functionality and health. Extending the hips though, as seen in something like the deadlift in the top position, isn't an action that most folks do on a routine basis.
This is exactly why the tall kneeling position is absolutely money from a low back and hip health standpoint. It allows you to sneak in an important quality of movement in the extension of the hips while also performing the desired lift within the overhead pressing motion.
Although you can extend the hips in the tall kneeling position, your trunk and hips still need to work hard to maintain the position. The goal is to squeeze the glutes hard. Imagine cracking a walnut with your butt cheeks. Silly? Definitely. Effective? Highly.
Avoid arching at the low back and flaring the ribcage. Instead, lock your ribs down and brace your core as if you were about to get punched in the stomach. That's the sturdy base of support you want to press from.
The last piece to touch upon is overhead pressing motion. Start with a bilateral press, then advance to the single-arm press. For the best results, continue to squeeze hard, press up, lock the elbows out at the top, and reach up. Your low back and hips should be as still as a statue.