Throwing serious weight overhead is a badge of strength. But if you’re stuck lifting the same load week after week, doing more shoulder presses isn’t the answer. Plateaued progress usually points to specific weaknesses that need addressing.
‘The shoulder press is an effective exercise for building upper-body strength and improving shoulder mobility,’ says Mark Harris, personal trainer and fitness expert at Mirafit. ‘It mimics everyday movements like lifting heavy items, which can translate directly into daily life, making it a highly functional exercise.
‘Using equipment such as dumbbells or kettlebells can also help improve control and stability while targeting the shoulders. Despite the benefits, a range of setbacks can lead to stalled progress and inconsistent results.’
Poor form or a lack of strength can hold you back – but with the right tweaks, you can break through sticking points.
Why Your Shoulder Press Has Stalled
1. You Struggle to Initiate the Press
Without momentum, you need strength at the start of the movement to get the weight moving from your shoulders.
‘Struggling to initiate the press is one of the most common sticking points,’ says Harris. ‘It often indicates a lack of strength in the delts or poor bracing.’
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Do These Exercises
With one end of the barbell anchored and the other loaded, bring the bar to your shoulder. Step back into a split stance, with the opposite foot forward. Brace your core, contract your glutes and press the bar away from your shoulder, following its natural arc. Keep your torso upright and avoid twisting. Lower under control and repeat before switching sides.
Grip the bar firmly with your palms. Lift your legs and pull your shoulders down to engage your upper back. Keep your core tight, then raise your legs by curling your hips upward. Lower under control to the start.
2. You Can’t Fully Lock Out Overhead
While some lifters avoid locking out to maintain tension, an inability to fully extend your arms can point to deeper issues.
‘Difficulty fully extending overhead is common and typically comes down to limited mobility and weak triceps,’ says Harris.
Targeted strength and mobility work can help you achieve a cleaner lockout.
Do These Exercises
Overhead Triceps Extension
Attach a rope to a high pulley. Turn away from the machine with your hands at shoulder height, then extend your arms overhead. Return under control.
External Rotation
Anchor a light resistance band at hip height. Stand side-on, elbow bent at 90 degrees and pinned to your torso. Rotate your forearm outward as far as possible, then return slowly.
3. You’re Overarching Your Back
If you find yourself leaning back or arching excessively as you press, you’re likely compensating for a lack of shoulder strength.
‘Excessive arching shifts the load away from the delts and turns the movement into more of an incline press,’ Harris explains.
How to Fix Your Shoulder Press Form
‘Incorporating variations can improve form, build general strength and address imbalances,’ Harris adds. ‘An adjustable bench can support better positioning, while machines offer stability for those building strength or returning from injury.’
Use these variations:
- Seated shoulder press
- Standing barbell press
- One-arm dumbbell press
- Machine shoulder press
