Overhead Shoulder Press (3 MISTAKES!)

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The overhead shoulder press is one of the best ways to build big shoulders, if you do it properly. In this video, I show you how the seated dumbbell shoulder press can be a bit of a compromise when it comes to the results this exercise can ultimately deliver. See the most common mistakes made when performing the overhead press and how to fix them.
First thing you want to be conscious of during the overhead dumbbell press (when performed seated) is the tendency to press your head back into the bench as you reach for that extra bit of effort to complete the press when fatigue sets in. We actually perform this same maneuver when we get towards the end of a hard set of bench press as well. This places a great deal of strain on the neck and the supporting muscles of the neck like the traps and rhomboids.
If you ever notice that your neck gets sore a day after doing your shoulder workout, you may in fact be slightly straining one of these muscles. By assuming a standing position to perform the dumbbell overhead press, you are avoiding this common mistake.
Next, when the shoulder dumbbell press is performed seated the tendency is to press the shoulder blades back into the support. This acts to disrupt the smooth upward rotation of the scapula that should take place when elevating the arm over the head. Even if you don’t prevent the movement entirely, you are delaying or throwing off the timing of the scapular contribution of the move and this can lead to stress on the muscles involved in the movement.
Many people can either begin to get impingement or aggravate an existing impingement in their shoulder by incorrectly performing the seated version of the press. Again, the cure here is to stand up and avoid the bench all together if you can’t prevent your tendency to lean back too far during the movement.
Finally, doing the press in a standing position instantly makes the exercise a more athletic one. We can’t overlook the fact that the kinetic chain in the body prefers to generate force from the ground and transmit it up the chain to be expressed through your upper body. For this reason, doing your presses standing can not only help you to more naturally generate power in the press, but see faster shoulder growth because of this.
In the video, I demonstrate a push press variation of the shoulder press. This more explosive variation of the dumbbell shoulder press gives you the chance to not only lift heavier weights but train your muscles to work together more like they would in a natural athletic expression of this move.
If you want a complete athletic training program that helps you to build ripped athletic muscle while keeping your joints healthy and safe, be sure to head to athleanx.com and get your complete ATHLEAN-X Training System. Use the same exact program used by today’s top professional athletes and their teams.
For more videos on how to build big shoulders and get bigger side delts, be sure to subscribe to our channel here on youtube at / jdcav24

[@cavedormant8178]

why is he shoulder pressing toasters

[@thelegend2645]

cave dormant So you can have a grilled sandwich and workout at the same time. What a stupid question...

[@captainfreedomcyclist9293]

lol good one

[@Zb_Calisthenic]

Lmao dead

[@evolgenius1150]

Yeah dude, aint you ever heard of grilled sandwich gainz?

[@EvanHynes]

cave dormant those are the best brand of dumbbells on the planet

[@user-zc8sq3wr9f]

I feel like Jeff photoshopped his face into that body

[@carterjohnson7117]

AK 47 I was thinking that too lmao

[@giovanniruiz3091]

Facts!!

[@wolfphantom953]

Yeee i taught that too and then watched comments to see if I'm crazy 😂

[@arthurcosta6350]

😂😂😂

[@zeperoth07]

🤣🤣🤣

[@fluffymonsta3284]

i feel my shoulders more engaged when doing standing. AND i am loving IT!!!!!!!

[@zerox227x]

gotta admit as a thank you. my body has transformed after looking at your videos on proper form and targeting, better than years of lifting in mere months

[@zzzzoot]

I wasn't sure if standing or sitting was better; thanks, Jeff!

[@dzemoski45]

Awesome! thank you coach Jeff. Love the always positive attitude, your tips and techniques are very appealing and appreciative, and the way you break an exercise down means so much, sincerely I thank you and please keep these videos coming they have helped me and I'm plenty of others here a lot.

[@cliffaugust6704]

+Inajet Dzemoski DITTO!

[@seanmoore5205]

I've learned more about working out from the 6 months I've been watching your videos than the nearly 9 years I've been working out

[@adriancramer7414]

30 minutes before heading to the gym i go to athleanx to check a form video. Lo and behold you are producing tips on the first exercise i was going to do which i always do seated!. Jeff you are awesome.

[@RealDocJames]

Another great video with clear, simple, easy to follow directions. Thanks for all you do. Keep up the great work my friend.

[@crispincuttino8157]

Thanks for the real help man, lots of gratitude to you man.

[@esplen2t]

I was doing shoulder presses last night sitting down and it felt like it was tweaking my shoulders! This helps a ton! cant wait to try next shoulder work out! thanks!

[@danseabreeze1404]

Silly comments and all, we REALLY appreciate your channel and help, thanks again Jeff!

[@Jessica-Jasmine-Green]

I don't know what I would do without your channel! You are the best!! Thank you for making videos

[@JeffOchoaFitnessDudeJeff]

Most people continue to do seated shoulder work. I recently fell into that groove BUT NO MORE Thanks to you Jeff Cavaliere!

[@7erdogdu]

I really needed this Jeff. Delivered just in time as always.

[@raymondblanco7889]

Oooohhh Jeff Gotta love your work and mostly how real you are with everything you say. Keep it up my man.

[@therealpatrick351]

Good points. I like how you touched on the example of the head in the starting position. I agree the head being pushed back leads to injury and should not be tested to just get the weight up it accomplishes nothing. Following you for a year know and you have been helping me on my journey! Thanks!

[@triple-a1137]

This man came alooooooong way MAD RESPECT

[@gzo1984]

this is just the video I needed please make more like this addressing all the risks like this thanks

[@MrTjam6196]

It's Amazing that I'm 68 and have an absolute Beast approach to working out. After knee surgery after ruptured disc (which was bad) After Cancer treatments double hernia surgery and Quintuple Bypass Surgery. I still practice my Martial Arts Still Lift Weights 3-4 days a week and work the striking bag. Coached and trained competitive Martial Arts fighters (Including my son's). And I Come To This Guy To Continue To Grow My Knowledge. To Tweek Performance As I Continue To Challenge Me! I Have Said This On KZbin. Or Anywhere Else. You Sir Have My Utmost Admiration And Respect. You are sincere honest extremely knowledgeable and easy to understand. And exceptional teacher (Sensei) of your profession lifestyle and passion. This humble 7th Dan Bow's In Salute To You As Expert In What You Do. If Anybody knows this young man. Have him read this. For it comes from the heart.

[@mkflores1]

Thank you for being that guy that is providing great health information. I have learned a lot from you

[@paulmaclachlan7104]

Thanks Jeff. Very useful and it makes sense. Hadn't thought about using legs for a boost either. Have always stood up straight and pushed upward. Will incorporate from now on. At my age I need all the protection I can get to preserve what I have for my games and a vital to my longevity.

[@draytongraham8746]

I'm a number of years late to this, but I have recently been getting really sharp pains in the right side of my neck the next after doing this exercise. I'm going to try standing from now on, I'm sure being seated is my issue. I've followed your form videos for other movements and they have helped tremendously. Thanks for doing these videos.

[@krullzj4965]

Has it helped with gains? Is the neck pain gone

[@billyingles]

Thanks Jeff, my rotator cuffs are pretty bad and I had no idea the seated press was contributing to that. I will stand from now on.

[@daisyguzman9259]

I started doing my dumb bell shoulder presses standing up. I have to say, it's different and yeah little more challenging but I feel all my shoulders, front delts, rear delts working together. Great video, thanx for the helpful tip 💪

[@davidwillett53]

I have had these for several weeks kzbin.infoUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.

[@redbar33]

awesome videos Jeff

[@jamesmartinez8765]

Hurt my upper back after shoulder workout. Now I know y. Thanks man!

[@eduardoalfredocasanovalope991]

Thanks for the value Jeff

[@ADHD_Coach_Jon]

Love your stuff dude

[@reginaldking5905]

Yes thanks, shoulder presses are one of my fav workout

[@kanazir]

Every day Jeff looks better and better... Great work!

[@RealAzK]

Jeff always on point do a follow up video on this talking about standing shoulder press form and variations!

[@Shelbon222]

Thank you for validating my standing OHP. Going to show this video to my friends who all prefer seated OHP.

[@luisselby7041]

excellent tutorial video. thanks Jeff.

[@EagleSoul]

Avoiding mistakes while I'm getting in shape is what I want. There are not many spare parts for our machine, yet 😄.Thanks so much for all the Nerdy stuff. Keep them coming!!

[@fabandell]

Extremely helpful as always!

[@gene7404]

I enjoy your educational training tips, they have help me to understand the right way to train better and safely. This coming from a guy who has been training for fifty plus years. Thanks!

[@Aman-mm6ih]

thanks a lot Jeff

[@SnakeAndTurtleQigong]

Super helpful

[@crystalfunky]

Best videos Jeff! Keep 'em coming

[@PeeWee33772]

Big thumbs up as usual Jeff, I like the use of the whole body from feet to finger tips,I do try to incorporate my whole Physique in all the exercises that is possible to do so. Very Much as in Kettle bell training, all over Body work outs . LOVE IT !

[@wpou007]

Very insightful..thanks man.

[@okolo007]

love the education you provide. thank you

[@alimansoor6075]

Great video

[@makarandvaishnao8214]

Thanks for your guidance 😊

[@shashibbr3760]

you're really great Jeff thanks

[@andrewfurtado0109]

always bringing new ideas to the table👍

[@user-io5sc6tn6e]

Another great video. Thanks for all the good info.

[@DJSmokeInTha505]

Thanks Jeff. I was doing exactly that. Good thing I caught it early!

[@vaja5357]

Great video Jeff!

[@UnicornRyder04]

The best Guy on KZbin

[@jakeman202]

Thanks! It explains why I have some instability when I do standing shoulder press. I need to just lower the weight and build back up! Thank you again!!!

[@Unnaturalmethod]

thank u for being so helpful with ur tips on workouts

[@JustinSchmidtForeverJ]

perfect timing todays shoulder day!

[@1111italia1111]

thanks great timing i started recently standing up and this video confort my random choice weeee :) i will keep it up like this!

[@sivini]

Good tips.

[@Sl3t123]

My favorite example

[@spm8907]

Interesting video. Never considered doing the shoulder press this way. As always, thanks for the good info in these videos!

[@TRams0207]

Great vid bro

[@PieterCoetzee]

This was actually informative. Sitting on a bench with short back support helps a lot if you want to press a lot of weight. I see a difference of about 15kg between standing and sitting on a small bench with a short backrest. (35kg and 50kg dumbells)

[@krisb-travel]

Why such a big difference? Wouldn’t this make standing worse if you can lift less?

[@PieterCoetzee]

@@krisb-travel yes it is worse if you just want to build delts sitting is better. Takes your core out of the equation

[@krisb-travel]

@@PieterCoetzee interesting thanks, ive messed up shoulder doing seated in the wrong position of my elbows (out flaring) so im doing standing for a few weeks as there was zero discomfort today, then ill go back to seated with proper form

[@maxdef5766]

Nice man !

[@richardnixon2569]

Lol breaking down exscersizes is one of the reasons I love this channel, who better than a physical therapist to teach me.

[@tonynorris1506]

I NEVER expected "standing presses" to be more challenging than seated presses using the same weight! I NOW realize that when seated at a slight incline, I was accidentally pressing the DBs a taaad forward/diagonal on the way up which was putting tension ONLY on the front delts, rather than ALL 3 heads! (This can happen with bench pressing also) When standing and pressing, I actually get a burn + pump that I wasnt getting when seated. Angles are EVERYTHING with compound presses and (especially) isolated movements. (torso angle- shoulder placement- elbow angle- wrist positioning) Different combinations led to different areas being targeted so its good to switch this up on your isolated movements every workout.... Ive noticed the largest amount of variations from simple wrist changes on Back/Bi's using DBs.

[@eliomartinez8869]

Thanks man , another great video

[@sidewinder86ify]

Today is arms, shoulders and abs, and I will try out your tips, thanks m8!

[@23bballrox]

It's legs and shoulder day today, perfect timing!

[@jnbovee]

good point

[@h.iq.97]

Very helpful

[@maheshBasavaraju]

cool. there is so much to learn. your videos are really informative. thanks

[@yizzlephysiq1250]

Yes I needed this

[@kriskunkel1602]

thx 4 the help

[@kevindoherty126]

Awesome. I already stand for shoulders but i this was a great model for proper form. Perfect timing too, tomorrow is shoulders.

[@marinviews]

Jeff your back is goals

[@PanagiotisRafail]

Very helpful breakdown of the form on the shoulder press I am doing that thing with my head on the bench press to try and lift more weight maybe I need to rethink about it now!

[@Tbessix220]

Looking sick! Physique goals right here.

[@magnousxs]

Jeff u rock.

[@NicoleThibeault]

I found this video very helpful. Thank you!

[@rahimiparham]

I noticed the same problem awhile ago, ( pushing the head back, arching the back too much, etc). I found it helpful to drop the weight a bit and do a controlled full range motion trying to isolate shoulders mostly and tried to avoid any pressure on back. I would love to hear your thoughts on this Jeff.

[@fungames7099]

thanq

[@LiftingwithGrandpaCharlie]

He's right. I like dumbbells too.

[@frankiecox8336]

Hey Jeff, thanks for these amazing tips. I would love to see tips on ways to build leg muscle. Thanks

[@prajaktajoshi6280]

thanks

[@defcon3451]

Thank you!

[@bribarlim]

Just did this an hour and a half ago. You da man!

[@Ejprejula]

+ATHLEAN-X thank you for the professional help on shoulder development. My shoulders have always been a weak point. Your clear instructions will definitely make a change on my shoulder workout. Thank you very much! 👍

[@AnthonyyV]

Good stuff!!

[@AndrewBannanDrums]

Jeff, can you go over what your training schedule looks like on a weekly basis? Do you follow the same kind of layout as your programs or do you make things different? I think it would be great for your viewers to know what your training schedule looks like. Keep up the great work.

[@arkang3l80]

another good video

[@Ulyflipinoy1]

Jeffs the man!!

[@MarcosDemian]

Great video!! I'm guilty of doing shoulder press seated but now I'm gonna try doing them standing

[@stevensoos4815]

Hey Jeff, great information as usual. Thank you for everything. Would you be able to do a video on upper/lower cross syndromes. I'm not sure how common this is, but might be worthwhile. Thanks again.

[@Badamczyk11]

Please do video on the following: What to do If you like the size you are but want to make your muscles harder or look more dense Post ac joint sprain. Prehab/Rehab etc

[@WeightsNGunz]

Great video as always. I recently tore my right tricep tendon and am still recovering after 4 months. I'm having pain in my elbow, which is limiting my weight training to get back my strength and size. As a PT, I was wondering what tricep exercises you could recommend that don't put so much stress on my tendon in the elbow. A lot of single arm exercises hurt the worst. Thanks a lot!

[@HARLEMSACRAFICE]

Good video

[@bennn4120]

Hey Jeff, love your videos and I've been doing your programmes for a few months now. Was just wondering if you were ever thinking about doing a video on fixing rounded shoulders. I know you're a physical therapist so I'm interested to see what you'd recommend.

[@emery1057]

I'm glad I've been doing this on the bench that doesn't have a tall back.

[@VisionsDark]

God bless you Jeff 🙏

[@TheBigRagu77]

Gonna switch to standing shoulder press at the gym tonight; thanks brotha!

[@nightdemon78]

Groin exercises, please! Thanks for all the videos, Jeff.