Stop doing overhead presses until you fix these 3 huge mistakes, says a personal trainer

The overhead press, shoulder press, or military press looks simple, but it is surprisingly easy to lift with bad form, and many gym-goers end up dealing with physical therapy due to poor lifting mechanics. To maximize the benefits of this compound movement, you must learn proper execution before bad habits set in.

How to Overhead Press (And Why It Matters)

As a staple compound exercise in functional training and strength programs, the overhead press is one of the big five lifts. It targets your triceps, shoulders, upper chest, upper back, and core, while developing explosive pushing power. However, it requires precise activation and positioning from your shoulder stabilizers and core muscles.

3 Huge Mistakes to Avoid

1. Hunching as You Lift

Many lifters start the movement with their shoulders shrugged up by their ears. This prevents the rotator cuff and shoulder stabilizers from properly activating, increasing injury risk and leading to muscle imbalances. The Fix: Draw your shoulder blades back and down, keeping your shoulders firmly away from your ears throughout the movement.

2. Arching Your Spine

Pushing your hips forward hyperextends the spine, placing excessive pressure on your lower back and often signaling that the weight is too heavy for your core to properly support. The Fix: Brace your core as if bracing for a punch, breathe into your diaphragm rather than your chest, and slightly tuck your pelvis under to keep your ribcage from flaring.

3. Rushing Your Reps

Speeding through the movement robs your muscles of time under tension and eccentric loading, which are crucial for building stability and muscle mass. The Fix: Focus on a controlled 3 to 4-second tempo when lowering the weight, and press up with intent for 1 second rather than rushing through your sets.

Why Proper Form Is Non-Negotiable

Leaning back too far removes tension from your upper body and shifts dangerous loads onto your lower back. Maintaining a strict, static torso, keeping your shoulders retracted, and taking advantage of eccentric contractions will safeguard your joints and ensure your workout actually delivers results.