🚨 SHRUGGING AT THE TOP WHEN DOING OHP?
✅ The Overhead Press is safe for your shoulders if you use proper form. It builds stronger, more muscular and healthier shoulders. It strengthens your rotator cuff muscles which hold you shoulder together and prevent dislocations. It also prevents muscle imbalances from the Bench Press by strengthening your rear shoulder muscles. But if you Overhead Press with bad form, you can hurt your shoulders.
✅ Shrug your traps at the top of each rep. Don’t just hold the bar overhead. Start by standing with the bar on your shoulders. Use a narrow grip with your elbows 45° in. Don’t use a wider grip like on the Bench Press or your elbows will flare. Press the bar in a vertical line up. Straighten your arms at the top by locking your elbows. Balance the bar over your shoulder joint. Finish the rep by shrugging your shoulders towards the ceiling.
✅ Shrugging at the top is crucial. This activates your trapezius muscles. It rotates your shoulder-blade out and puts its bony process more vertical. This creates space between the top of your upper-arm bone (humerus) and your acromion. It creates space for your rotator cuff tissues inbetween. If you don’t shrug, those tissues have no space. They get smashed on every rep. This causes inflammation and pain (shoulder impingement).