Tip Two Safer Ways to Overhead Press Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Two Safer Ways to Overhead Press Build your shoulders and save your back with these clever lifts by Dan North January 13, 2021July 14, 2021 Tags Training A very small percentage of people can actually overhead press with a barbell without pain. Why? It requires you to press overhead while maintaining a braced core (ribs down position) to protect the spine. And since most people don't have the ability to do so, hyperextension in the lower back occurs with shear force created on the spine. Not good. To press overhead without pain, you need adequate shoulder and thoracic mobility while maintaining core/glute engagement throughout your set. Until you get that sorted out, here are two great alternatives: 1 Banded Single-Arm Overhead Landmine Press Any bilateral (two-sided) press variation places greater demand on the body to get into a safe, optimal overhead position without adding shear force on the spine. Pressing directly overhead (as with the strict straight bar variation) requires a combo of shoulder and thoracic mobility. Since most people lack these prerequisites, this single-arm landmine variation is a great alternative. Leaning forward into the press with your torso and arm angle at a similar diagonal line reduces the range of motion your shoulders have to go through in an overhead position. It also minimizes hyperextension in the lower back, taking stress out of the spine. You can do this variation with or without a resistance band. The band simply has more resistance during the lockout of the press. 2 Overhead Trap Bar Pin Press It's easier (from a mobility perspective) to do overhead lifts in a staggered or half-kneeling stance as opposed to a bilateral standing position. What's more, a neutral grip (palms in) overhead position is safer on the shoulders as opposed to a pronated (palms forward) grip as seen in the strict barbell press. The overhead trap bar press looks funky, but it's pretty damn awesome. It'll feel less shitty on the shoulders in comparison to strict overhead bar presses. Related: Damn Good Alternatives to the Big Lifts Related: Smart Overhead Pressing Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Mobility Drills and Foam Rollers Suck Ok, they don’t totally suck, but there are other ways to improve stability and range of motion. All you need is a bar and a dip belt. Check this out. It Hurts Fix It, Mobility, Training Jesse Irizarry July 31 Training Tip Train at a Higher Level With Tactical Breathing Known as box breathing in military circles, this technique can also be used by lifters to improve performance. Check it out. Athletic Performance, Cortisol Control, Metcon, Tips, Training Dr John Rusin June 14 Training Tip A Better Way to Lunge This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out. Legs, Tips, Training Dr John Rusin July 12 Training Kroc Rows 101 A step by step guide to performing the most bad-ass upper back exercise in existence. Back, Powerlifting & Strength, Training Matt Kroc May 14