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1) Prepare for
heavy shoulder overhead press by first focusing on developing flexibility,
strengthening the stabilizers and mastering the correct pressing form.
Do full-range side and rear lateral raises with dumbbells, not machines,
to ensure that shoulder-girdle strength and development are balanced
from front to rear.
2) Warm up thoroughly
before each workout, paying particular attention to the rotator-cuff
muscle group.
3) Any time a movement
causes pain, stop immediately. Assuming that the pain isn't severe or
the result of a traumatic injury, analyze your form carefully and try
again with a lighter weight, performing the movement smoothly, slowly
and mechanically correctly. If you still experience pain, see a
sports-medicine professional. Often, a short layoff for that exercise or
muscle group/joint, combined with a course of anti-inflammatory, is all
you need to get back on track. Don't keep trying to do something that
hurts (unless it's medically prescribed and monitored therapy).
Don't bring the
head forward and out of line with the upper torso, bend the wrists or
allow the elbows to come back behind the body when performing the
shoulder overhead press.
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