Shoulder press hack

**JohnnyV85** · 01-26-2019, 08:29 PM

...its not really a hack. Its actually the proper way of performing any overhead shoulder movements. I came across this post on my instagram feed and Ive decided to bless you all with it. For me it was a total game changer, I guess Ive been doing my overhead presses wrong this whole time... some of you might find the same...

Movement compensation arise as a result of limited or excessive motion coming form joints either above or below. When it comes to the shoulder joint there are a few things to consider 1) the scapula should be able to upwardly rotate on the thoracic spine 2) the thoracic spine should be mobile enough to allow for smooth gliding of the shoulder blade 3) the humerus should be able to move within the glenohumeral fossa 180 degrees.

Our jobs and daily habits make overhead motions increasingly difficult because we spend too much time in positions that limit this motion and not enough time working on improving it. As a result, when working with a barbell, KB's or dumbbells the most common compensations arise from the ribs, lumbar spine and pelvis. The ribs flare, the lumbar spine becomes hyperlordotic (exaggerated lumbar curve) and the pelvis anteriorly tilts to give you the illusion that you can bring your arm overhead when in reality the range of motion is actually limited and coming from the wrong places.

I did chest and shoulders yesterday. I made sure not to compensate using my ribs, lumbar or pelvis and I can say Ive never felt my shoulders this sore before

**Family_guy** · 01-27-2019, 02:28 AM

Originally Posted by JohnnyV85

...its not really a hack. Its actually the proper way of performing any overhead shoulder movements. I came across this post on my instagram feed and Ive decided to bless you all with it. For me it was a total game changer, I guess Ive been doing my overhead presses wrong this whole time... some of you might find the same...

Movement compensation arise as a result of limited or excessive motion coming form joints either above or below. When it comes to the shoulder joint there are a few things to consider 1) the scapula should be able to upwardly rotate on the thoracic spine 2) the thoracic spine should be mobile enough to allow for smooth gliding of the shoulder blade 3) the humerus should be able to move within the glenohumeral fossa 180 degrees.

Our jobs and daily habits make overhead motions increasingly difficult because we spend too much time in positions that limit this motion and not enough time working on improving it. As a result, when working with a barbell, KB's or dumbbells the most common compensations arise from the ribs, lumbar spine and pelvis. The ribs flare, the lumbar spine becomes hyperlordotic (exaggerated lumbar curve) and the pelvis anteriorly tilts to give you the illusion that you can bring your arm overhead when in reality the range of motion is actually limited and coming from the wrong places.

I did chest and shoulders yesterday. I made sure not to compensate using my ribs, lumbar or pelvis and I can say Ive never felt my shoulders this sore before

This sounds interesting but I have no idea what all that actually means in practice. Could you explain a little more what your doing differently now?

**JohnnyV85** · 01-27-2019, 08:40 AM

Originally Posted by Family_guy

This sounds interesting but I have no idea what all that actually means in practice. Could you explain a little more what your doing differently now?

Basically saying to have better control of the weight you're lifting and make sure you're lifting it with the right muscles. Pay attention next time you do shoulder presses. Chances are that as you're lifting the weight overhead you're also flaring your ribs while extending your spine and tilting your pelvis. Those 3 things I just mentioned are compensations to help get the weight overhead, but they're wasted motions. The objective is to use your shoulder muscles (delts), not your back. What I did differently is made sure that the only movement is happening at the actual shoulder joint, my torso remains fixed.

**kelkel** · 01-27-2019, 10:02 AM

If you came across it on IG there's probably a video. Can you search it up elsewhere and post it please!

**JohnnyV85** · 01-27-2019, 10:14 AM

Here's the link to the IG post
https://www.instagram.com/p/BtCW9mmB...d=ic1n2b6g2cap

I tried searching for it on YT but that same account on YT hasnt posted a new video in a month, it's not there.

If the link above doesn't work, search for @hybridperformancemethod on IG, they're not private, so you should be able to see their posts. Look for one from 3 days ago... it's a chick sitting on the ground holding blue kettlebells.

I'll search for a similar video on YT for those that may not have IG

**Couchlockd** · 01-27-2019, 12:31 PM

That's how Yates says to do them to

More from the front of chest

**Family_guy** · 01-27-2019, 06:37 PM

I see! That video makes sense. I will have to pay attention to how I’m doing my shoulder presses next time.

That girl was buff and kinda hot too!

**JohnnyV85** · 01-27-2019, 07:23 PM

Originally Posted by Family_guy

I see! That video makes sense. I will have to pay attention to how I’m doing my shoulder presses next time.

That girl was buff and kinda hot too!

Keep your torso fixed, there should be minimal movement in your pelvis and your back. Focus on making your delts do all the work. Might help to go a tad bit lighter weight and a slower tempo.

Yeah shes a cutie.

**Madcox** · 01-28-2019, 09:03 PM

Great Info! I always tell my sons that it is always better to have good form and control the weight... I always try to get the negatives by going super slow on the way down that helps as well... Thanx for sharing!

**spywizard** · 01-28-2019, 11:10 PM

cool, i'll give this a try since i now have limited range of motion... by twisting them inwards that will effect the inner/front delt vs the traps and middle delts.. interesting indeed..

I've always did over head press with a straight bar, bringing the bar to the top of my head, behind my head (lighter weight0 and to the nose in front.. so i'll see how this one works for me

**Family_guy** · 01-29-2019, 12:43 AM

I actually tried this last night. I really felt it in my front delts alot

**kelkel** · 01-29-2019, 04:47 PM

Interestingly my ortho recently recommended a similar movement with dumbells as well as the Arnold dumbell press (the one where you rotate the bells on the way up) to me. He recommended this as a way to move back into delt work after an infraspinatus tear.

**JohnnyV85** · 01-31-2019, 04:02 PM

Originally Posted by kelkel

Interestingly my ortho recently recommended a similar movement with dumbells as well as the Arnold dumbell press (the one where you rotate the bells on the way up) to me. He recommended this as a way to move back into delt work after an infraspinatus tear.

interesting indeed. I started looking deeper into shoulder exercises because i hurt my rotator cuff like a month ago (not sure which of the muscles it was, didnt get it checked out) during a bench press. It forced me to go super light on overhead presses and use strict form/recruitment of delt muscles only. I rehabbed it pretty much myself, it feels like 90% now.

Going lighter weight for better form is optimal.

**kelkel** · 02-01-2019, 10:42 AM

Originally Posted by JohnnyV85

interesting indeed. I started looking deeper into shoulder exercises because i hurt my rotator cuff like a month ago (not sure which of the muscles it was, didnt get it checked out) during a bench press. It forced me to go super light on overhead presses and use strict form/recruitment of delt muscles only. I rehabbed it pretty much myself, it feels like 90% now.

Going lighter weight for better form is optimal.

Add in some BPC-157 and TB-500. Make a world of difference for me.

**Charlie67** · 02-01-2019, 03:44 PM

Originally Posted by kelkel

Add in some BPC-157 and TB-500. Make a world of difference for me.

I favor BPC, I didn't get much relief from TB-500... Do you ever cycle it? Like a month on, month off?

I ran BPC for like 8 weeks, weeks 2-6 were great, I didn't see any improvement after about 6 weeks, but used up the vial at about 8 weeks. I'm taking a month off, then I'll run it again.

How long are you on/off?

**JohnnyV85** · 02-01-2019, 09:53 PM

Originally Posted by kelkel

Add in some BPC-157 and TB-500. Make a world of difference for me.

Will look into that.. thanks

**JohnnyV85** · 02-01-2019, 10:05 PM

Another thing to focus on during the shoulder press, specifically using cables, is peak contraction of the DELT at full extension of your triceps. In other words reach for the sky but from the delts, not triceps... but also not trying to touch both hands at the top. You're reaching, not connecting...using the delts.. I'm practicing this as we speak and its optimal