Shoulder Press Mistakes to Avoid (And How to Fix Them)
Avoid common shoulder press mistakes that cause injury and stall progress. Learn the right form, grip, and setup tips for stronger, safer overhead pressing.
The shoulder press—also known as the overhead press—is one of the best compound lifts for building strong, defined shoulders. It targets the deltoids, triceps, and upper chest while also engaging your core for stability. But as powerful as it is, the shoulder press is also one of the easiest lifts to get wrong.
Bad form doesn’t just hold back your progress; it can also put your shoulders and lower back at serious risk of injury. To help you press safely and effectively, here are the most common shoulder press mistakes to avoid and how to fix them.
1. Arching Your Lower Back
The shoulder press should be a vertical push, not a backbend.
Leaning too far back and over-arching your lower spine to force the weight up. This often happens when the weight is too heavy or your core isn’t engaged. It puts unnecessary pressure on your lower back, increasing the risk of injury.
The Fix
Brace your core like you’re about to be punched in the stomach, squeeze your glutes, and keep your ribs tucked down. If you still find yourself arching excessively, lower the weight and build strength with proper form first.
2. Flaring the Elbows
Your elbow position determines how stable and safe your press is. Letting your elbows flare out wide to the sides. This reduces stability, shifts tension away from your shoulders, and increases stress on the shoulder joints.
The Fix
Keep your elbows slightly in front of the barbell or dumbbells—not directly out to the side. This places your shoulders in a safer, stronger position. Think of pressing “up and back” in a straight path rather than out and around.
3. Pressing Too Low or Too High
Range of motion matters, but too much—or too little—can throw off your press. Lowering the bar too far behind your neck (which strains the shoulders), or cutting the range of motion short by not lowering to chin level. On the other end, pressing the bar too far forward instead of overhead can put unnecessary stress on your joints.
The fix
Lower the bar or dumbbells to just below chin level, and press directly overhead until your arms are fully extended. The bar should finish in line with the middle of your body, not out in front. Controlled range of motion keeps the lift effective and safe.
4. Using Momentum
The shoulder press is all about controlled strength, not bouncing or heaving the weight up. Jerking the weight up with your legs or bouncing at the bottom of the rep. While the push press is a great exercise, it’s a different movement entirely. If your shoulder press turns into a push press every set, you’re not targeting your shoulders effectively.
The Fix
Keep your knees locked and avoid dipping your hips to drive the bar. Focus on strict pressing by using your shoulders and triceps. If you need momentum to complete the rep, the weight is too heavy. Drop the load until you can perform controlled reps.
5. Poor Grip and Wrist Position
Your grip directly affects stability and shoulder alignment. Holding the bar with wrists bent backward or gripping too wide. This not only makes the lift weaker but also strains the wrists and elbows.
The Fix
Keep your grip just outside shoulder-width, with wrists stacked directly above your elbows. For dumbbells, keep your palms facing forward and wrists straight. Proper alignment ensures more power transfer and reduces joint stress.
6. Neglecting Core and Lower Body Engagement
Even though it’s called the shoulder press, the rest of your body plays a role. Standing loose, with feet close together, no tension in the legs or core. This makes the press unstable and harder to control, especially with heavier loads.
The Fix
Stand with your feet about hip-width apart, brace your abs, and squeeze your glutes. Think of your body as a solid pillar supporting the press. For seated variations, keep your back flat against the bench and avoid leaning.
7. Skipping Warm-Up and Progression
Shoulders are sensitive joints, and skipping the basics can set you back quickly. Going straight to heavy weight without warming up, or piling on too much weight too quickly. This often leads to nagging shoulder pain and slower progress.
The Fix
Start with lighter sets, using bands or light dumbbells for shoulder mobility and activation. Progressively add weight over time, focusing on form before load. A gradual approach not only keeps your shoulders healthy but also ensures long-term strength gains.
FAQ
1. Is it bad to do the shoulder press behind the neck?
Yes. Pressing behind the neck forces your shoulders into an unnatural position and greatly increases injury risk. Stick with in-front pressing for safety.
2. Why do I feel shoulder pain during the press?
Pain usually comes from flared elbows, over-arching the back, or lowering the bar too far. Adjust your form and lighten the weight until you can press pain-free.
3. Should I use dumbbells or a barbell for shoulder press?
Both are effective. Barbells allow heavier loading, while dumbbells give more freedom of movement and help fix imbalances. Rotate between both for the best results.
4. How often should I shoulder press?
1–2 times per week is plenty for most lifters. Pair it with horizontal pressing (like bench press) for balanced upper body strength.
Level Up With One Fitness
The shoulder press is one of the best lifts for building upper body strength, but only if you do it correctly. With One Fitness App, you’ll get access to expert programming, real-time progress tracking, and weekly updated workouts to help you press stronger and smarter. Whether you’re chasing strength, size, or stability, One Fitness has the tools you need to get there.
