Overhead pressing seems to be lost in a lot of strength programs. In fact, some well known strength coaches have cited the high incidence of shoulder injuries because of the lack of overhead pressing. If you’re shoulders are healthy enough to handle it, some form of overhead pressing should be included in your routine from time to time. Not only will it build up your shoulders, but it can also help with bench press performance (hey guys, did I grab your attention now) and lower back strength. You will find out if your low back is strong if you are able to complete a set of overhead presses with good technique. Now I’m not telling you to run over to the power rack, load up the bar and pound out a set of overhead presses. If you’re just getting back into overhead pressing I suggest you start with a different variation, the single arm DB overhead press.
By using a single arm, you’re doing two things. One, you’re working on any strength imbalances between the right and left sides. Two, you’re allowing the scapular to rotate freely. Most people who have shoulder issues, have some type of scapular dysfunction. A couple of points to make with the execution of the exercise:
1)Slide the foot back of the same side you’re pressing with (staggered stance)
2)Rotate your palm so it’s facing in (neutral grip)
3)If you need support, place your opposite hand onto a power rack