Strict press vs push press, and what to do with cranky shoulders
Getting a weight overhead is one of the best tests of upper-body strength. But there's more than one way to do it, and not everyone's shoulders are ready for the same thing.
Strict press vs push press: when does each make sense?
Strict press: feet still, no help from the legs. All the work comes from your shoulders, arms and upper back, with your trunk braced to stop you leaning back.
Use it to:
build raw shoulder and arm strength
learn to control the bar overhead
find out where your overhead position is weak
Push press: a small dip and drive through the legs to start the bar moving, then the arms finish it.
Use it to:
move heavier weights overhead than you can strict press
train power and timing between legs and arms
get more practice holding heavy loads overhead
Most people do best learning the strict press first. Once you can press with good control, the push press lets you go heavier safely.
What mobility work helps people get overhead?
If your arms won't go straight up without your lower back arching, it's usually the upper back and lats that are tight, not the shoulder itself. The drills we use most:
Foam roller thoracic extensions: roller under your upper back, hands behind your head, gently extend over it.
Wall slides: back and arms against a wall, slide your arms up while keeping your ribs down.
Lat stretch on a bench or box: elbows on the bench, sit the hips back and let the chest sink.
Open books: lie on your side and rotate your top arm open to the other side.
What would you give someone with cranky shoulders instead?
If pressing straight overhead hurts, we don't force it. Some shoulder-friendly options:
Landmine press: the bar moves up and forward at an angle, which most shoulders tolerate better.
Half-kneeling single-arm press: one arm at a time, so you can find a path that feels good.
Neutral-grip dumbbell press: palms facing each other takes pressure off the front of the shoulder.
Incline push-ups: a pressing pattern you can scale easily.
Alongside these we build the upper back with rows and pull-aparts. If your shoulder pain is sharp or doesn't settle, see your physio or GP before pressing.
Press with a coach in your corner
Every PERFORM class has options for every shoulder. If you're in Thornton or Maitland, our 1 Month Trial is $95 with no lock-in.