Today I want to talk about a few exercises that can improve your overhead press and, ultimately, your overall shoulder strength.
Before we get into the exercises, let's answer an important question.
What is an accessory lift?
An accessory lift is an exercise that targets a specific muscle or muscle group that contributes to a larger, primary movement.
For example, the deadlift is considered a primary lift. A hamstring curl would be considered an accessory exercise because it strengthens one of the major muscle groups involved in the deadlift.
The hamstrings are certainly important during a deadlift, but they are only one piece of the entire posterior chain.
The same concept applies to the overhead shoulder press. The shoulder press is a fantastic primary lift, but there are several accessory exercises that can improve strength, stability, and control overhead.
Here are three of my favorites.
1. Prone Field Goals
I prescribe this exercise to many of my overhead athletes as part of their arm care program. For this exercise, you lie on your stomach holding a light weight in each hand. From there, you bring your arms through a field goal motion, squeezing the shoulder blades and maintaining control throughout the movement.
2. Wall Slides
This is one of my favorite exercises for improving shoulder stability while also working overhead mobility. As your mobility improves, try raising your hips higher toward the ceiling. It is a great example of combining mobility and strength into one movement.
3. Bottoms-Up Press
Bring the weights together in front of your body and press them overhead. The bottoms-up kettlebell press forces you to maintain full shoulder stability and control throughout the entire range of motion.
If you'd like to learn more about shoulder strength and performance, I'd love to speak with you over a free phone consultation.
— Dr. Caleb