How To Protect Your Back When Doing Shoulder Press

The press, overhead press or shoulder press is a weight training exercise which focuses on the development of the shoulders. The lift is performed standing, by pressing the weight from the anterior deltoids overhead until the arms are extended. The press is primarily intended for the development of the shoulders, secondarily for the triceps and traps.

Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

A lot of people do this exercise sitting on a bench. However, when performed standing, it also develops the abdominals, obliques, costal muscles, and back, which all stabilize the spine since the person's center of gravity is elevated and it is more difficult to balance.

But standing while doing the shoulder press also puts a lot of pressure on your lower back. Take these precautions while performing this exercise

• Squeeze your glutes as you push the weights above your shoulders. You'll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries.
• Do not lower the weights below your ears.
• Keep your back straight and your shoulders wide
• Lower the weights slowly. Take 3 seconds to lower weights. Remember you build bigger muscles when you lower weights slowly. Don't let gravity do the work for you.
• Keep your writs straight so that the weight is on the base of your palm. Avoid bending them backwards. This avoids straining your wrists.
• Avoid this exercise if you suffer from any back or shoulder pain.

Always talk to your doctor before you start a weight training program. Have a trainer guide you when you do any exercise for the first time.

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