Alternative overhead press options.

crux

Due to an old broken collar bone that never set in the right position I have a weakness in my right shoulder. It means I get pain when pushing weight over my head. I have battled through it for too long but it’s time to admit that I will never be able to lift heavy above my head.

I need alternatives to build my shoulder muscles; currently I have been doing either standing military press or sitting dumbbell shoulder press.

I was wondering if I could use weighted dips and inclined bench to simulate shoulder press.

Anyone have any suggestions for alternatives?

Luckily I can pull without any problems; it’s only an overhead press that hurts.

mikeyrp

I have a problem with over head presses too... no idea why - always have!

Suggest that you try building up your rotator cuffs as these act as stabilisers during work above your head... you can look up lots of exercises for this online.

trelm249

How are you on the flat bench? Do dumbbell and barbell presses bother your collarbone?

If they don't bother you, going heavy on flat and incline bench should stimulate your anterior deltoids plenty if you go heavy ( 4 to 6 reps).

Front dumbbell raises would be an option as well for the anterior deltoid.

I would suspect that you are going to find dips uncomfortable, but I could be wrong.

crux

Flat bench and dips are fine. In fact inclined bench to about 45 degrees is also fine.

Hmm, I'll try front DB raises next time as I have not done them before.

Thanks for responding...

trelm249

How are you hitting the posterior deltoid? Balancing the whole shoulder girdle could help the collarbone situation.

SHBoss1673

Unfortunately, without a full profile of your shoulder and condition, it's almost impossible to create a workout to hit the desired muscles, you would benefit greatly from seeing a licensed physical therapist who knows your medical history, once you meet with a therapist, they can show you routines and exercises that are suitable for you, then you can bring them to a trainer (or even on here) where we can possibly help.

Really, without that information, it's really difficult to give you proper routines.

crux

Unfortunately, without a full profile of your shoulder and condition, it's almost impossible to create a workout to hit the desired muscles, you would benefit greatly from seeing a licensed physical therapist who knows your medical history, once you meet with a therapist, they can show you routines and exercises that are suitable for you, then you can bring them to a trainer (or even on here) where we can possibly help.

Really, without that information, it's really difficult to give you proper routines.

Never considered a phisio evaluation. Nice advice, cheers.

claritarejoice

Bump

Game8

Try doing dumbbell shoulder presses while keeping your elbows pointed forward or at a 45 degree angle rather than to the side. OHP gives me shoulder discomfort too, but doing this variation never bothers me. Give it a try.