Tip Get Your Press Up and Protect Your Back 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 Get Your Press Up and Protect Your Back Stop overarching your lower back with overhead presses These 4 exercises will strengthen your core fix your form and keep you honest by TJ Kuster November 21, 2018August 18, 2019 Tags Overhead Press, Shoulders, Tips, Training The overhead press is a great way to build up the shoulders and triceps. One of the great things about it is that your rotator cuff must stay activated throughout the lift to stabilize the shoulder. That's why people who frequently add overhead pressing variations into their regimen have relatively healthy shoulders compared to the people who only bench press and completely neglect any overhead work. That said, one of the biggest mistakes people make is overarching their lower back when performing the exercise. If you're not making a concerted effort to brace your core and keep your ribcage down, you're eventually going to do some damage to your lumbar spine. Adding the following floor dumbbell variations will teach you how to brace your core. They'll also keep you honest with the amount of weight you can do since they don't allow you to cheat. These exercises all require you to keep your torso upright and maintain a strong flat back throughout each rep. These floor variations are self-limiting (if you lack mobility, you won't be able to comfortably complete a rep) and self-correcting (if you try to do more than you can handle, you'll lose balance and fall over.) You should feel an intense contraction through the core for each. Seated Spread-Eagle Dumbbell Press Sit on the floor with your legs spread to a V-sit. Flex your quads so that your knees stay fully extended and flat on the ground. Keep your elbows up and your chest lifted as you press the dumbbells up and back. Finish the lift with your biceps next to your ears. Tuck your elbows tight to your body and lower the dumbbells down so that your palms face neutral. This helps to protect the shoulder from impingement. Alternating Spread-Eagle Dumbbell Press Keep the same form as the video above, but keep one dumbbell pressed up as the other lowers and lifts. Alternate arms each rep. L-Sit Dumbbell Press Sit on the floor with your legs together straight out in front of you making an L-shape with your body. Flex your quads so that your knees stay fully extended and flat on the ground. Keep your elbows up and your chest lifted as you press the dumbbells up and back so that you finish the lift with your biceps next to your ears. Tuck your elbow tight to your body and lower the dumbbells down so that your palms face neutral. Alternating L-Sit Dumbbell Press Keep the same form as the video above, but keep one dumbbell pressed up as the other lowers and lifts. Alternate arms each rep. 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 Tip 6-Ways for Shoulders Add this to the end of your shoulder workout and get ready to burn and grow. Bodybuilding, Exercise Coaching, Shoulders, Tips John Meadows March 3 Training Limping Into November - Part 1 In case you've just stumbled onto this site, put some ice on your head while I do a quick recap of what's happening here. Australian Wunder Coach Ian King has devised a 12-week leg program that's among the most unique - and the most effective - that I've ever experienced. Training Ian King October 8 Training Tip The Do-Anywhere Mobility Drill You Need Keep your squat pretty and your knees and ankles happy. Do this simple drill anywhere. Training Lee Boyce February 15 Training 4 Crazy Ways to Squat More Weight These brutal squat progressions will help you set a new PR fast. Just make sure your spleen doesn't pop out and fly across the room. Check 'em out. Powerlifting & Strength, Squat, Training Rob King August 25