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A thread on the biomechanics of incline & overhead pressing
Overhead presses require a high degree of shoulder & scapular mobility as well as strength within those areas.
However, many people lack the necessary range of motion. What’s going on and how can we address it?
Overhead presses require a high degree of shoulder & scapular mobility as well as strength within those areas.
However, many people lack the necessary range of motion. What’s going on and how can we address it?
From ~0-60 degrees of shoulder flexion, the scapula is in an internally rotated state, and the humerus is more externally rotated.
As we progress toward 60-120 degrees of shoulder flexion, the scapula needs to progressively upwardly and externally rotate while staying on the
As we progress toward 60-120 degrees of shoulder flexion, the scapula needs to progressively upwardly and externally rotate while staying on the
ribcage. The muscles that do this are the Low & Upper Traps as well as the Serratus Anterior (Fisioter et. al, 2009).
Beyond ~120 degrees of shoulder flexion, this is where things get interesting.
This is often where people get stuck, because the scapula needs to begin to
Beyond ~120 degrees of shoulder flexion, this is where things get interesting.
This is often where people get stuck, because the scapula needs to begin to
tip backwards/posteriorly rotate, but also still stay gliding on the ribcage.
As this happens, the humerus goes into more external rotation.
If there is compression in the posterior ribcage, the scapula will not be able to allow this to happen and often you will see
As this happens, the humerus goes into more external rotation.
If there is compression in the posterior ribcage, the scapula will not be able to allow this to happen and often you will see
lumbar extension in an attempt to compensate.
The upward & external rotators still have increasing activity, but there is a need for eccentric activity of the pecs and lats (muscles that are often tight) to allow for this amount of overhead activity.
The upward & external rotators still have increasing activity, but there is a need for eccentric activity of the pecs and lats (muscles that are often tight) to allow for this amount of overhead activity.
In summary, for proper overhead pressing, we need:
- The serratus anterior, low/upper traps to work together
- Ability to eccentrically orient the pecs and lats
- Ability to expand the ribcage posteriorly to prevent excessive compression, limiting range of motion
- The serratus anterior, low/upper traps to work together
- Ability to eccentrically orient the pecs and lats
- Ability to expand the ribcage posteriorly to prevent excessive compression, limiting range of motion
The biggest problems in most people I see is a lack of ability relax the pecs/lats, and poor posterior expansion. Here is an exercise that can help with both of those things:
In order to test for shoulder flexion in an accurate and reliable manner, read this thread.
Most people can cheat a shoulder flexion test. Not as easy when you measure it this way: https://twitter.com/conor_harris_/status/1258180646905643008
Most people can cheat a shoulder flexion test. Not as easy when you measure it this way: https://twitter.com/conor_harris_/status/1258180646905643008
If someone cannot properly overhead press without compensation in the low back or shoulders, this exercise is a go-to for me.
They have no choice but to keep a neutral spine if their heels are pressing into the wall.
They have no choice but to keep a neutral spine if their heels are pressing into the wall.
