We close this series of articles that have analyzed the most common mistakes in the basic exercises with errors shoulder press. In previous posts we’ve talked about what these mistakes are and how to prevent them in the squat, the deadlift, the dominated, the rowing and bench press.
The shoulder press is another of the exercises that we can see more in the gyms, whether performed with bar or dumbbells, and helps us to work the muscles of the deltoid and to achieve a greater amplitude. When working with weight above the head and training with high loads, it is very important that we take care of the technique to the maximum to avoid possible injuries. These are the most common mistakes in the shoulder press and so we can correct them.
The most common mistakes in the shoulder press
- A bad starting position, with elbows backward: in the event that we execute with bar. This happens because many people do not have a good range of mobility in the joints that allows the elbows to be facing forward when picking up the bar. When making the movement starting with elbows behind, we push forward instead of up. This can be solved with simple mobility exercises.
- Think only on the shoulders and not activate the deep muscles of the abdomen in this exercise the muscles of the core is very important because it is what helps us maintain a safe and stable stance. The activation of the abdominal muscles throughout the movement will guarantee a good technique.
- Bowing back back too: besides painful, it can be dangerous as it can lose stability and fall backwards. The back should be upright, respecting the natural curvature of the spine. The axial elongation to activate the abdomen and a slight scapular retraction to protect the shoulder area will help us not create an excessive lumbar lordosis and maintain proper posture.
- Propel legs: before you start, decide if you want to make a press or a press push, because the push with your legs is the essential difference between the two years. In a military press or shoulder press keep your knees slightly bent for stability and push with your legs against the ground to gain strength, but we do not push them.
If you want us to get into the common mistakes of a particular exercise, you can do it through the comments.