The shoulder press is an iconic strength move that targets your delts, traps, and upper chest, making it essential for building upper body strength. But while it’s a powerful exercise, it can also be a tricky one to master. Even small mistakes in form can lead to poor results—or worse, injury.
Don’t worry, we’ve got your back (and shoulders). Check out these common shoulder press mistakes, how to avoid them, and how to press like a pro!
1. Not Engaging Your Core
One of the most overlooked mistakes during the shoulder press is not engaging your core. When your core isn’t active, your lower back takes on extra stress, leading to discomfort or even injury. Plus, you’ll miss out on the full potential of the press, as a strong core stabilizes your entire body and maximizes your push.
The Fix
Before you even lift, brace your core. Draw your belly button toward your spine and keep your core tight throughout the entire movement. Imagine you’re about to get punched in the stomach—that’s the kind of tension you need. It also helps to keep your knees slightly bent to maintain balance and prevent hyperextension in your lower back.
2. Using Too Much Weight
We all want to lift heavy, but trying to press more weight than you can handle can throw off your form. This leads to compensatory movements like arching your back or flaring your elbows, which puts unnecessary strain on your joints and muscles—and can even cause injury.
The Fix
Always start with a weight you can handle comfortably and control. Perfecting your form is way more important than lifting heavy right out the gate. Once you’ve mastered the movement with a lighter weight, gradually add more resistance. Proper form and a steady increase in weight will give you the best long-term results.
3. Flaring Your Elbows Too Much
While it’s natural to want to push the weights high, flaring your elbows out too wide during the press is a mistake many lifters make. This not only puts unnecessary stress on the shoulder joint but also reduces the range of motion and effectiveness of the lift.
The Fix
Think of your elbows as hinges. Instead of letting them fly out to the sides, keep them slightly tucked in, in line with your wrists, to minimize stress on your rotator cuff and shoulder joints. A small tuck will keep the press more efficient and engage your delts better.
Pro Tip: If you’re feeling tension in your shoulders while pressing, it’s a clear sign your form needs adjusting. Use wrist wraps to support your wrists as you fine-tune your upper body form.
4. Arching Your Back
Excessive arching of your back is another common mistake during the shoulder press. This usually happens when the weight is too heavy, or when you're trying to "muscle through" a set without engaging your core. Not only does this lead to strain on your lower back, but it also prevents your shoulders from working at their full potential.
The Fix
To fix this, lock your core in place and keep a neutral spine. Avoid any leaning or excessive arching, which takes your focus off your shoulders and risks injury. If you catch yourself leaning back, drop the weight down until you can maintain a stable, upright posture. Your back should stay as still as possible throughout the movement.
5. Not Fully Extending the Arms
A common pitfall is stopping short of fully extending your arms at the top of the press. This prevents you from activating the full range of motion, meaning you’re not getting the most out of your press or your shoulders.
The Fix
Focus on pressing the weights until your arms are fully extended overhead. It doesn’t mean locking your elbows out completely, but make sure your arms are straight at the top of the movement. The full extension ensures that you’re maximizing the muscle engagement in your shoulders.
6. Holding Your Breath
Holding your breath during the press might feel natural when you're pushing heavy weights, but it can raise your blood pressure and cause unnecessary fatigue. It can also disrupt the stability of your core, making the press feel less controlled.
The Fix
Breathing is key to maintaining both stability and energy. Inhale as you lower the weights and exhale as you push them up. This rhythm helps you stay grounded, keeps your core activated, and keeps your energy up.
7. Incorrect Grip or Wrist Position
A poor grip can lead to wrist pain and lack of control. If your wrists are bent back too far or you’re not gripping the barbell or dumbbells firmly, your press will feel unstable and awkward.
The Fix
Ensure your wrists are neutral, not bent back, and that you're gripping the weights firmly. A good grip gives you better control and stability throughout the press. If you feel your wrists starting to strain, support and stabilize them with UPPPER Wrist Wraps to prevent discomfort and give you that extra security during your set.
8. Neglecting Warm-ups
Jumping into a heavy set of shoulder presses without warming up is a recipe for injury. Cold muscles are less pliable and more prone to strains, especially in the shoulder area, which is already vulnerable to injury.
The Fix
Make sure you’re incorporating a proper warm-up routine, including dynamic stretches and light shoulder exercises like rotator cuff movements, before diving into heavy lifts. This will improve mobility, prevent injuries, and ensure your shoulders are primed for the press.
Shoulder Days Are Better With UPPPER
The shoulder press is one of the best exercises for building upper body strength, but it requires focus, control, and proper form. By avoiding these common mistakes, you’ll be on the fast track to stronger, more defined shoulders.
And for that extra support during your press, don’t forget to grab your Wrist Wraps from UPPPER. They provide the stability and protection your wrists need to stay strong throughout the lift.
Ready to crush your shoulder press? Let UPPPER gear help you get the most out of every rep.