5 Common Overhead Press Mistakes and How to Fix Them
· By Hatch Press Team
5 Common Overhead Press Mistakes and How to Fix Them
The overhead press is a cornerstone of upper-body strength, but small technique flaws can limit progress and lead to shoulder pain. Here are the top five mistakes and how to fix them.
1. Overarching the Lower Back
The Problem
- Excessive lumbar extension
- Increased injury risk
- Loss of pressing power
The Solution
- Brace your core firmly
- Squeeze glutes to stabilize hips
- Consider a staggered stance if mobility is limited
2. Pushing the Bar Forward
The Problem
- Bar drifting away from the midline
- Decreased pressing efficiency
- Added strain on shoulders
The Solution
- Drive the bar straight up from clavicle level
- Pull your head back slightly, then move under the bar
- Film side-view sets to ensure a vertical bar path
3. Neglecting Shoulder Blade Position
The Problem
- Scapulae not fully retracted or stable
- Less stable base for pressing
- Reduced overhead mobility
The Solution
- Retract and depress shoulder blades before the press
- Maintain scapular stability throughout
- Practice scapular control drills and face pulls
4. Using Too Much Leg Drive (Push Press Instead of Strict Press)
The Problem
- Turning the strict press into a push press
- Masking weak shoulders or triceps
- Reduced strict strength gains
The Solution
- Keep legs locked or slightly bent but static
- Lower weights until you can press strictly
- Strengthen shoulders and triceps directly
5. Gripping the Bar Incorrectly
The Problem
- Wrists overextended
- Hands placed too narrow or wide
- Instability and wrist discomfort
The Solution
- Keep wrists neutral and under the bar
- Adjust grip width to a comfortable shoulder-width stance
- Use wrist wraps if needed, but focus on proper form first
Prevention Tips
Warm Up Your Shoulders
- Banded shoulder dislocations
- Light overhead stretches
- Rotator cuff warm-ups with light bands
Monitor Your Form
- Use mirrors or video
- Perform tempo presses to feel tightness
- Seek feedback from a coach or experienced lifter
Accessory Movements
- Seated DB presses for stability
- Face pulls for scapular health
- Core work to maintain a neutral spine
By refining your overhead press form, you’ll build stronger, healthier shoulders and improve performance in many other upper-body exercises.