1. Build Stronger Scapular Stabilizers: Strengthen rotator cuff and scapular muscles for better shoulder stability. This prevents injury and supports heavier loads overhead.
2. Stretch the Lats and Triceps: Improve shoulder mobility by stretching tight lats and triceps, allowing for better positioning of the load overhead and minimizing anterior shoulder strain.
3. Train Your Sticking Point: Address weaknesses in specific ranges of motion to overcome sticking points. This can be achieved through targeted training methods like pauses and partial range of motion repetitions.
4. Build Stronger Triceps: Enhance triceps strength to aid in the final stages of the overhead press, particularly in the lockout phase.
5. Improve Your Posture: Correct poor posture to prevent injury and improve pressing mechanics. Strengthening the upper back and improving shoulder mobility are key adjustments.
6. Control the Eccentric: Focus on controlling the lowering phase of the overhead press to strengthen back and shoulder muscles and increase time under tension.
7. Do Overhead Presses More Frequently: Increase skill and strength through frequent overhead press training, allowing the body to refine technique and optimize movement patterns.