Safer Alternatives To The Shoulder Press
After years of experimentation here’s what Joe Defranco’s thoughts are on the Military Press replacement. The risk outweights the reward – especially when dealing with athletes.
From an orthopedic standpoint as you press the bar overhead in the press you jam the head of the humerus up into the acromion (bony lump on your shoulder) which creates impingement.
You could train for years and not feel any pain but every time those bones come together and crush those tendons eventually they may get irritated and inflamed as the tendon slowly frays. Just something to be mindful of just in case. Especially when you’re working with athletes who use their shoulders predominately in their sport there are safer ways to develop strength and size But you still may go your whole life without this being an issue because of their skeletal structure. Here are some alternatives below.
Replacement shoulder circuits for strengthening the shoulder musculature without over-stressing the joints and soft tissue.
1A Iso-dynamic lateral raise x 7 (each arm)
1B Dumbell Cuban press x 7
1C Eccentric mechanical advantage lateral raise x
1A FRONT PLATE RAISE
1B DB LATERAL RAISE
1C DB CLEAN + 1/2 PRESS
Ideas inspired by Joe Defranco