How to modify overhead pressing movements

Please remember the advice we give is general and not meant to be used as a substitute for professional medical or health advice, diagnosis, or treatment. If you want specific advice then please seek help from your doctor or local physio.

Overhead press variations are great exercises to develop strength, muscle mass and bone density in the upper body, as well as preparing you for tasks like lifting things into overhead cupboards or hanging the washing. For these reasons, we encourage you to keep overhead pressing movements in your program unless you can't find a way to make them tolerable.

SUMMARY

1. Reduce the weight that you are using

• If you are overhead pressing with 5kg then reduce it to 2kg, or even go back to something as light as a broomstick.

2. Reduce the range of movement

• Try performing just the top, or bottom half of the movement.

3. Vary the movement or find a similar alternative

• Try turning your palms towards you, or away from you.
• If modifying the technique doesn't help, then look for a similar alternative. For example;
  • Overhead press whilst leaning back in a chair
  • Front raise OR lateral raise

If you can't find an alternative that is tolerable, then leave this movement out of the workout and continue with all of the other movements.