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Shoulder Pain Quick Fix: Improve Your Dumbbell Overhead Press Technique

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
fit man holding dumbbells while standing shirtless

Addressing Technique Issues for Shoulder Pain Relief


Shoulder pain during exercises like the dumbbell overhead press can be frustrating and limiting. While pain may stem from underlying issues, it's often exacerbated by poor technique. One common culprit? Elbow flare. By reducing elbow flare and bringing your elbows slightly in towards your body, you can alleviate shoulder strain and discomfort.


Understanding Elbow Flare


Elbow flare occurs when the elbows are positioned too far out to the sides during overhead pressing movements. This can place excessive stress on the shoulder joints, leading to discomfort and potential injury. By bringing the elbows in towards the body, you engage the shoulder muscles more effectively and reduce the risk of strain.


Quick Fix: Adjusting Your Technique

Here's how to perform the dumbbell overhead press with proper elbow positioning:

  1. Start Position: Begin with the dumbbells at shoulder height and palms facing slightly inwards.

  2. Pressing Motion: As you press the dumbbells overhead, focus on keeping your elbows slightly in front of you rather than allowing them to flare out to the sides.

  3. End Position: At the top of the movement, your elbows should be directly above your shoulders, forming a straight line from wrists to elbows.


Benefits of Adjusting Technique


  • Reduced Shoulder Strain: Bringing your elbows in towards your body minimizes stress on the shoulder joints, reducing the risk of pain and discomfort.

  • Improved Muscle Engagement: Proper elbow positioning ensures optimal activation of the shoulder muscles, leading to more effective and efficient pressing mechanics.

  • Enhanced Stability: Keeping the elbows in helps stabilize the shoulder joints, promoting better overall shoulder health and function.


Consultation for Persistent Pain


While adjusting your technique can provide quick relief for some shoulder pain issues, persistent or severe pain may indicate a more significant underlying problem. If you continue to experience discomfort despite proper technique, it's essential to seek professional guidance to address any potential issues and develop a tailored treatment plan.


Take Action for Shoulder Health


Don't let shoulder pain derail your training progress. By making simple adjustments to your technique, such as reducing elbow flare during the dumbbell overhead press, you can alleviate strain on the shoulder joints and enjoy pain-free workouts.


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If you're experiencing shoulder pain during overhead pressing exercises, don't hesitate to reach out. Together, we can explore potential solutions and help you get back to pain-free training!

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