Shoulder Press Solution: Pressing Overhead Without Pain
Summary
Overhead pressing movements are a common source of shoulder pain in gym-goers, often caused by the elbow position used in standard dumbbell presses. This video presents a landmine-style barbell press variation that keeps the elbows in front of the body, eliminating the vulnerable shoulder position that causes discomfort. The modification allows lifters to continue training the deltoids effectively while working around shoulder instability or labrum issues.
Key Points
- Standard dumbbell shoulder presses move the elbows out to the sides into extreme abduction, placing the shoulder in a position associated with the apprehension test for labrum problems
- This abducted elbow position can cause a “snap or pop” sensation and is especially problematic for those with shoulder instability or capsule issues
- The fix is to keep the elbows in front of the body rather than flared out to the sides — this removes the vulnerable position entirely
- A landmine press setup (barbell placed in a corner with a plate loaded on the end) naturally forces the elbows forward, making it a safer pressing variation
- This variation still effectively targets the side and front deltoids, and the presenter argues it may work them more effectively due to the improved positioning
- Loading 45 lb plates onto the bar allows for progressive overload, making it a viable long-term training option — not just a rehab workaround
- A push press variation (using a slight leg drive to assist the press) can be incorporated to further overload the shoulder muscles
- Single-arm landmine presses are also possible within this setup for additional variation
Exercise Details
Landmine Shoulder Press
Target Muscles
- Side (lateral) deltoid
- Front (anterior) deltoid
Proper Form Cues
- Place an Olympic barbell into a padded corner (use a rug or blanket to protect walls)
- Load one or more 45 lb plates onto the free end of the bar
- Stand facing the end of the bar with hands together gripping the plate end
- Take an athletic stance: butt back, knees bent, slight forward lean
- Elbows should naturally come in front of the body — do not flare them out
- Press straight up overhead, then lower the bar back to chest level
- Maintain the athletic base throughout the movement
Common Mistakes to Avoid
- Allowing elbows to drift out to the sides (replicates the painful abducted position)
- Performing standard dumbbell presses with flared elbows when shoulder instability is present
- Ignoring shoulder pain and continuing to press through a compromised position
Variations Mentioned
- Push press: Use a small dip and leg drive to help initiate the press and handle heavier loads
- Single-arm press: One hand on the bar for unilateral training
No specific sets/reps were provided in this video.