Over-the-Head Dumbbell Press: Difficulty and How to Solve Them

above the head are among the most powerful movements that can be done to train the shoulders and arm muscles. However, these are not simple movements to perform. Many find it difficult to do them correctly. The reasons may be different and therefore require corrections of a different type.

over the head there can be various reasons, such as lack of mobility of a part of the body. Each problem requires an ad hoc correction. Here are the main reasons behind this problem, which prevents you from carrying out an exercise that can prove to be very effective.

. If you are unable to extend this area upwards, then you will not even be able to achieve full extension of the arms. Whether you are active or sedentary, moving in poor posture can affect your ability to extend. and move the upper back correctly.

How to fix it
Doing a few back mobility exercises every day can help you gradually improve your ability to extend the upper spine itself, and thus, perform overhead dumbbell presses. Here are a couple of very effective moves.

Move 1: Begin on all fours, with your knees in line with your hips and shoulders above your palms. Slowly arch your back, lifting your chin towards the ceiling, pausing for a moment. Then, do the reverse movement, the hump: push the navel towards the spine, lifting the back towards the ceiling. Alternate these two movements for a few seconds.

Step 2: Lie on your back with your arms extended at your sides and knees bent, feet are flat on the ground. Keeping your arms straight, rotate your knees to your left side, placing your palm over your right knee to press it closer to the ground. Pause for a moment, then switch sides, turning to the right. Again, continue for a few moments.

it can lead to arching your back when lifting weights over your head. While a little arching is fine, over time excessive and prolonged arching can cause lower back pain. Also, it is true that arching the lower back also engages the chest muscles, which helps to perform stretches with dumbbells over your head However, this means that you are not training your shoulders, which is the real goal of this workout.

How to fix it
As you push the weights over your head, focus on contracting your core and bending your pelvis to activate your abs. It is also helpful to incorporate planks and their variations into your fitness routine. However, be sure to choose an appropriate variation for your fitness level, adjusting it as needed.

and lower and the muscles around the upper ribs (also known as serratus anterior). If these muscles are weak, they will not be able to rotate the shoulder blade upward, making overhead dumbbell presses difficult.

How to fix it
Increasing scapular activation and strength will give you better control over these muscles. Here are a couple of exercises that are very useful for this purpose.

Move 1: Get in a semi-kneeling position with the left leg in front of you, bent at 90 degrees, and the foot planted on the ground. Kneel on the right knee. Hold a kettlebell at shoulder height. As you exhale, bring the kettlebell over your shoulder. Pause for a moment, then return the weight to shoulder height. Repeat with the other arm. Make 10 movements per side.

Move 2: Get into the plank position, with your hands and feet shoulder-width apart and your wrists below your shoulders. Keeping your arms straight and contracting your core and glutes, lower your ribs and chest to the ground, joining your shoulder blades at the top. Push your spine towards the ceiling as you pull your shoulder blades down and back. Repeat 10 times.

or dumbbells over the head depends a lot on the mobility of the shoulders. If shoulder mobility is lacking, it can be difficult to perform overhead dumbbell presses and relieve the weight of the exercise in the lower back. Shoulder mobility can be affected by a variety of factors, including instability, overuse. and tightness or lack of flexibility in the upper body, including the chest, back, and trapezius muscles.

How to fix it
In these cases, it is recommended to perform gentle mobility exercises every day, which stretch the shoulders and expand their range of motion. Here are a couple useful to everyone.

Move 1: Sit on your heels and stretch your arms forward, relaxing your forehead to the floor. Feel your lower back, hips, and waist stretch as you breathe deeply. Stay in position for 8-10 breaths.
​
Move 2: From the position just described, move the outstretched hands to the right, feeling a stretch on the left side of the body. Stay in the position for a few breaths, then return your hands to center. Repeat on the right side.