The Negative effects of overhead presses for a person who is apparently healthy with a goal of muscular fitness.
My personal reasons for omitting overhead Presses.
If you've noticed all athletic trainers, trainers, personal trainers, fitness professionals have a passion for repetitive movements that require rotations, Sagittal plane explosive patterns, and other forms of three-dimensional transitions. The majority of Orthopaedic & Sports Medicine Centers, industry professionals agrees and conclusively shows many adverse reactions to overhead pressing movements with non-athletes, and patients / clients over the age of 30. Impingement syndrome and L-5 SI low back injuries are the top injuries, specific to its path of motion, and opposed force loads entering the body.
Impingement: This is pinching within your shoulder as your humorous raises your arm, the narrow space within the shoulder joint naturally compresses. A group of muscles and tendons, called the rotator cuff, allows all the parts to work together.
In 92% of the subjects tested, the rotator cuff was not working as a force couple (duo); the end result was the head of the humorous migrating superiorly into the glenoid cavity.
Over time, this will irritate a muscle or tendon, leading to swelling. The swelling then narrows the space more, causing pinching and impingement overtime. The main statement from the Sports Medicine Center of Miami is to remember the shoulder joint is the most mobile joint in the human body. The more mobility the less stability, and the shoulder joint is equated as a golf ball on a golf tee, rather then the hip joint that equates to a ball in a saucer. (Much more surface contact on the hip)
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Only one third of the head of the humorous is in contact with the golf ball. In regards to using a bar my personal thought process leads to the following: A bar prevents the shoulder moving through a natural arcing motion, as the hands have now created a closed chain environment. The risk is even greater with a bar as it changes axis of movement of the press requiring further adjustments within the joint tissue. (stress)
By repeating, an overhead motion leads to this problem.
In regards to the L-5 S-I pain: I speak in regards to the non-athlete, office worker, who never performs any type of overhead press other then an occasional reach to the top shelf. Even the reach is not over head it has a different degree and range. I have witnessed many body builders / clients unable to maintain proper pelvic and lumbar stabilization during standing overhead presses. I ask myself…what is the goal? How will this carry over to those clients’ normal daily activities? And then I joke and say…”I cannot remember the last time a client requested massive hypertrophy of his /her front delt. My colleges agree that overhead presses are nothing more than a front raise with impingement.
However everything is goal specific. I feel the client will never increase their ability to stabilize their center of mass in the overhead pressing position from a biomechanical perspective. Internal forces must be exerted to create the required reactive moments to stabilize the spine. The Intradiscal pressure is increased 200 % in the standing position. This is followed by a force emanating outward a weak link of the lumbar spine. The compression force on the spinal disks, and S-I joint induces high compressive forces on the spinal motion segments. (Note: A motion segment consists of two adjacent vertebral bodies, the intervertebral disc, and the connecting ligamentous structures compression forces acting at the L5/S1 spinal disc as a function of the load held in the hands and the vertical reach distance. Under certain conditions of force and vertical distance, compression forces may exceed safe limits. Sorry my friends, I hope you’re not married to overhead presses. Many exercises are based on sensation, and your own perception of a loaded movement. Just because you could…doesn’t mean you should! If you think the above is fiction, wait until I tell you about the upright row! That will elevate your shoulder girdle!
Dave Parise C.P.T.
About the author:
Dave Parise is a recognized leader in the fitness industry. On the cutting edge of exercise today, Mr. Parise has been noted as one of the “Top 15 Trainers” in the United States and across Canada by the Association for Fitness Professionals, I.D.E.A.
Parise has 20 years of experience in Human Performance and Exercise Science. His creative culinary innovations with organic whole foods have been rated “very delicious” by top chefs in New York. Dave was born and raised in Hamden CT.
Dave Parise C.P.T.,
C.E.O. Results Plus Personal Training N.A.S.M. R.T.S. 1,2. C.S.C.S. www.resultsplus.com |
- See more at: http://liftforlife.com/content/Muscle-Building/over-head-press.html#sthash.NTy8y3z2.dpuf Parise C.P.T.
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