Shoulder/Overhead Pressing Progressions:

By Brent Brookbush, DPT, PT, COMT, MS, PES, CES, CSCS, ACSM H/FS

Introduction

For a comprehensive review of unstable load and surface training:

Stability Training

Relative Flexibility Progression:

Relative flexibility progressions are general guidelines for exercise selection that can be used while correcting postural dysfunction/movement impairment. Individuals exhibiting signs of Upper Body Dysfunction (UBD) may reduce the chance of compensation by integrating shoulder/overhead pressing patterns in the following order:

Shoulder Scaption

PNF Carry Away

Sagittal Plane Overhead Press

Scapular plane Overhead Press

Frontal Plane Overhead Press

Subsystems Recruited:

Subsystem Recruitment:

Pressing overhead requires significant trunk stabilization and coordinated recruitment of core subsystems. The intrinsic stabilization subsystem maintains segmental alignment of our lumbar spine, while balanced recruitment of the anterior oblique subsystem (AOS) and posterior oblique subsystems (POS) prevent excessive flexion, extension, lateral flexion or rotation.

Intrinsic Stabilization Subsystem (ISS)

Posterior Oblique Subsystem (POS)

Deep Longitudinal Subsystem (DLS)

Kinesiology:

Shoulder Flexion (Sagittal Plane Variations)

Prime Mover: Anterior deltoids

Synergists: Pectoralis major (clavicular head), coracobrachialis and biceps brachii.

Antagonists: Latissimus dorsi, posterior deltoid, teres major, long head of triceps brachii

Neutralizers: Posterior deltoid, infraspinatus and teres minor neutralize internal rotation force created by the prime mover and synergists. Middle deltoid may contribute to flexion if the arm is internally rotated, or it may act to neutralize adduction forces created by the prime mover and synergists if the arm is in a neutral position.