The shoulder press is a cornerstone exercise for building strong, defined shoulders. However, improper form or technique can reduce its effectiveness and even increase the risk of injury. Whether you’re a beginner or experienced lifter, avoiding common mistakes will help you get the most out of your shoulder press workouts while protecting your joints. This article highlights the key errors to watch out for and how to correct them.
1. Using Too Much Weight Too Soon
One of the most frequent mistakes is lifting weights that are too heavy, compromising form and increasing injury risk.
- Why it’s a problem: Straining to lift heavy weights can cause poor technique and shoulder strain.
- How to fix: Start with lighter weights to master proper form, then gradually increase load.
2. Arching the Lower Back Excessively
Overarching the lower back to press heavier weights puts undue stress on the spine.
- Why it’s a problem: It can lead to lower back pain and injury.
- How to fix: Engage your core muscles to keep a neutral spine throughout the movement. Avoid excessive lumbar extension.
3. Not Controlling the Movement
Using momentum or rushing through reps reduces muscle activation and increases injury potential.
- Why it’s a problem: Jerky movements decrease effectiveness and stress the joints.
- How to fix: Perform each rep in a controlled, steady manner — especially the lowering (eccentric) phase.
4. Flaring Elbows Out Too Wide
Allowing elbows to flare out excessively places unnecessary strain on shoulder joints.
- Why it’s a problem: It can cause shoulder impingement or discomfort.
- How to fix: Keep elbows slightly in front of your body at about a 75-degree angle relative to your torso.
5. Locking the Elbows at the Top
Fully locking out your elbows at the top of the press can stress the joints and reduce muscle tension.
- Why it’s a problem: Joint stress increases injury risk; muscle engagement decreases.
- How to fix: Stop just short of full lockout to maintain tension on your deltoids.
6. Ignoring Shoulder Mobility and Warm-Up
Starting heavy pressing without proper warm-up and mobility work sets you up for injury.
- Why it’s a problem: Tight muscles and limited range of motion increase injury risk.
- How to fix: Perform dynamic warm-ups and shoulder mobility drills before pressing.
7. Neglecting Balanced Training
Focusing solely on pressing exercises without balancing with pulling movements leads to muscular imbalances.
- Why it’s a problem: Imbalances increase the risk of poor posture and shoulder injuries.
- How to fix: Include pulling exercises like rows and face pulls to maintain shoulder health.
8. Using Improper Grip Width
Gripping the barbell too wide or too narrow can limit pressing power and strain wrists or shoulders.
- Why it’s a problem: Incorrect grip affects mechanics and comfort.
- How to fix: Use a grip slightly wider than shoulder-width for optimal leverage and joint safety.
Conclusion
Avoiding these common shoulder press mistakes is essential for maximizing muscle growth, strength gains, and injury prevention. Prioritize proper form, controlled movements, and gradual progression to get the best results. Combine your shoulder press with balanced training and adequate warm-up to build strong, healthy shoulders that last.