Form Question on Shoulder Presses

[Lynn M.]

Hi to all my educated strength training friends:

I was at the gym last week working my shoulders. I was doing shoulder presses ( sitting on a bench, pushing the weights straight up over my head.. like what Cathe does in GS shoulders and also S and H shoulders)

Anyways a trainer came up to me and said that I was doing them incorrectly.. He said that my elbows should never go past 90 degrees as that I was putting undue stress on my shoulder joints.

I had never heard this before and it looks like Cathe goes past 90 degrees when she does her shoulder presses.. do you think this is legit advice? I was lifting fairly heavy, not sure if that sparked his comment.

Thanks in advance for any input you might have.

Take care, Lynn M.

 

[adygruner]

Hi Lynn,

I was told the exact same thing by a trainer at my gym several years ago. He said that there is no added benefit for the shoulder muscles from starting the presses below 90 degrees, and that doing this could cause shoulder problems in the long run. He said that you don't see anyone doing shoulder-press type excercises from their waist up to the 90 degree position, which I guess is true. I have, however, seen many instructors on video going down below 90 degrees when they do presses. I guess this isn't very conclusive advice, but all I can tell you is to avoid going below 90 degrees if it is hurting your joints. Let me know if you find out something else.

Take care,

Ady

 

[kathryn]

I think going below 90 degrees adds no benefit, and can increase risk of shoulder problems, developed after repeatedly doing the move, especially with heavier weights. However, if one is doing a more functional workout, with bigger ROM and lighter weights, it might be fine to do once in a while.

YMMV, but I tend to be conservative when it comes to risky moves, and I usually try to stick to 90 degrees (though at times I might go a touch lower).

 

[Boybert]

I have to agree that going beyond the 90 degree mark will start to put strain on you. Your back especially. This is of utmost importance if you are going super heavy. These days "heavy" for me is roughly 30-35 lbs on the shoulder presses.

Also, sit on a bench that has a back to it, so you are forced to keep your back fairly straight. There will be some natural arch, but the support keeps you from straining too much.


Debbie


I'm not gaining weight. I'm retaining food.

 

[GreenEyedLefty]

I consulted my "Weight Training for Dummies" book. It says to stop lowering the weights once they are at or slightly below shoulder level. The weights should be next to your ears.

 

[Lynn M.]

Hi everybody-

Thanks for the responses!! It sounds like the trainer was giving me good advice.

The cool thing about only going to 90 degrees is that you can lift heavier, which is good for me as that I am forever trying to build my shoulders!

Take care, Lynn M.