The headline “stop doing overhead presses” is a warning about technique, not a rule that everyone should avoid the exercise. In Tom’s Guide, personal trainer Sam Hopes highlights three form cues: keep your torso from leaning or swinging, pay attention to shoulder position, and lower the weight under control. These are coaching suggestions—not a guarantee against injury. If you have shoulder pain or an existing injury, get advice from a qualified professional before pressing.
What the overhead press works—and why technique matters
The overhead press, also called a shoulder press or military press, is a compound upper-body exercise. The deltoids and triceps are commonly involved, with other muscles contributing to stabilize and move the weight. The exact emphasis varies with equipment, grip, body position, range of motion, and execution; there is no single muscle list that describes every version.
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ACSM includes the shoulder press among free-weight exercises and recommends learning technique before progressing, staying stable, controlling the movement, and avoiding excessive weight. Its March 17, 2026 resistance-training update synthesized 137 systematic reviews representing more than 30,000 participants. Those figures describe the broad evidence base for resistance training in healthy adults, not research specific to overhead presses; ACSM says training load and volume should be tailored to individual goals.
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Three overhead-press form cues from Sam Hopes
1. Keep your torso from leaning back or swinging
Hopes advises keeping the torso steady rather than leaning back or using momentum to move the weight. Her cues include drawing the ribcage down, engaging the glutes, and slightly tucking the pelvis. She explains that excessive backward lean can shift work away from the upper body and load the lower back. Treat this as a technique cue, not a diagnosis or a proven injury-prevention guarantee.
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2. Pay attention to shoulder position
Hopes recommends drawing the shoulders down during the press as a cue for stability and movement control. Do not treat that instruction—or any single shoulder position—as guaranteed protection from injury. If a position causes discomfort, do not force it; ask a qualified trainer or clinician to assess your technique and options.
3. Control the lowering phase
Rather than rushing the weight down, Hopes recommends taking time through the lowering, or eccentric, phase and briefly pausing at the top and bottom. This is a tempo suggestion, not a mandatory formula for every training goal. Prioritize repetitions you can control over adding weight or speed you cannot manage.
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Choose a press variation you can control
The article discusses barbell, dumbbell, and kettlebell presses, as well as standing and seated options. No source here establishes a universally best variation. Compare them by whether the available load, grip, range, and setup let you move comfortably and maintain control.
- Barbell: A fixed hand position and shared load may suit your setup, but use a weight and range you can control.
- Dumbbells or kettlebells: These offer alternatives to a barbell and can make it easier to adjust the load. They still require stable, controlled repetitions.
- Standing or seated: Choose the position in which you can maintain a steady torso and manage the weight. A seated setup may provide support, but it does not remove the need for sound technique.
ACSM’s free-weight guidance recommends learning each exercise before increasing the load and seeking appropriate instruction from an exercise professional. Equipment can change the feel of the movement; it cannot correct form by itself.
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When to stop or get advice
The Veterans Health Administration’s shoulder-press guidance is direct: “Stop if you feel any pain.” It also advises people with shoulder problems to talk with their provider before doing the exercise. ACSM similarly says people with health concerns should consult a physician before making substantial changes to activity and advises discontinuing exercise that causes pain or discomfort.
If you have a shoulder-related injury, another pre-existing condition, or pain during the movement, do not try to push through it or use these cues as a substitute for individualized advice. A qualified personal trainer can help assess exercise technique; a physician or other appropriate clinician can advise on symptoms and health concerns.
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A practical check before your next set
- Use a load you can lift and lower without swinging or leaning back.
- Keep your torso steady and use the shoulder-position cue only if it feels comfortable.
- Lower the weight under control rather than letting it drop.
- Stop if you feel pain; consult a provider if you have shoulder problems or other health concerns.
These checks reflect the technique advice and safety guidance above; they are not a guarantee that an exercise will be injury-free.
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