The Overhead Press. The Overhead Press can be “Dangerous” Pressing overhead is NOT for everyone WHY: People who do not possess adequate shoulder mobility.

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Presentation transcript:

The Overhead Press

The Overhead Press can be “Dangerous” Pressing overhead is NOT for everyone WHY: People who do not possess adequate shoulder mobility will compensate with lumbar hyperextension  potential low back injuries Improper technique can cause impingement of the tendons of the rotator cuff muscles between the head of the humerus and the coracoid and acromion of the scapula The press is NOT dangerous in people who: 1. Perform the exercise correctly 2. Have the necessary mobility to do so How do we identify who can safely perform the overhead press?

The Shoulder Flexion Screen Purpose: To identify if the client can achieve 180 degrees of shoulder flexion WITHOUT compensation How to perform the test: 1. Stand with your heels, glutes, back, and head against the wall 2. Lift your arms overhead

The Shoulder Flexion Screen Passing Screen: 180 degrees shoulder flexion with No compensations Failing the Screen : Less than 180 degrees shoulder flexion Lumbar hyperextension* Internal Rotation of Humerus* (palms upward/elbows out) Ribcage Flares upward* *Indicates “Movement Compensations” If any of these compensations are present, the client is NOT ready to safely overhead press

Set Up Overhand grip a little wider than shoulder width Forearms should be vertical (decrease moment arm) Bar should be in proximal part of palm, directly overtop the bones of the forearm while pressing Chest Up (upper back tight) Eyes forward Bar rest on anterior deltoids

Execution of Press Take a deep breath in (Valsalva Maneuver) Push your hips forward slightly to cause a slight lean back Allows you to clear your head Bar path should be as straight as possible Drive bar straight up off your shoulders Once you clear your head the torso will drive back forward slightly Lock your arms out Bar should be directly over your glenohumeral joint and mid-line of your feet Shrug your shoulders (humerus to ears) Bar should return in the same path to your shoulders

My Overhead Press Progression 1. DB Overhead Press- Alternate at Bottom 2. DB Overhead Press- Alternate at Top 3. DB Overhead Press 4. Barbell Overhead Press

DB Overhead Press: Alternate at Bottom Purpose: Teach scapular stability and movement pattern. Common Flaws: Horizontal DB movement, Limited Elbow Extension, Lumbar Hyperextension Cues: Tight Glutes, Tight Abs, Elbows to Ears

DB Overhead Press: Alternate at Top Purpose: Train scapular and overhead stability. Common Flaws: Horizontal DB movement, Elbow Flexion During Eccentric Phase, Lumbar Hyperextension Cues: Straight Elbows, Elbow to Ears

DB Overhead Press Purpose: Train scapular stability and strength in the overhead pressing movement. Common Flaws: Horizontal DB movement,, Lumbar Hyperextension, Limited ROM Cues: Elbows to Ears, Straight Arms, Tight Core

The Overhead Press Purpose: To strengthen and stabilize the shoulder complex. Common Flaws: Horizontal BB movement, Lumbar Hyperextension, Limited ROM Cues: Hips Forward, Elbows to Ears, Tight Core

Breathing Pattern The Valsalva Maneuver: A forced expiratory effort against a closed glottis used to increase intrabdominal pressure (NSCA 2008) Purpose: To increase stability of the lumbar spine. Proper Breathing Procedure: 1. Deep breath expanding the diaphragm 2. Perform Valaslva Maneuver during concentric and eccentric phase of exercise 3. Take breaths between reps and repeat