Overhead pressing is one of the most respected strength movements in the gym. Dumbbell shoulder presses, barbell overhead presses, and push presses are often seen as staples of upper body strength training.

But here’s the uncomfortable truth:

Most people shouldn’t be doing them yet.

After assessing hundreds of athletes and general population clients, I’ve found that around 85% of people simply don’t have the mobility required to safely press overhead.

And most people already know something doesn’t feel right.

Maybe overhead presses feel awkward. Maybe they feel uncomfortable on your shoulders. Maybe you can never seem to find a strong position. Or maybe you just hate the exercise altogether.

Does this sound like you?

Most of the time this isn’t because the exercise itself is bad. It’s because the body doesn’t currently have the mobility and control required to move overhead properly.

There’s a simple rule I’ve noticed over the years of coaching:

The body rarely hates movements it’s actually prepared for.

When the joints don’t have the range they need, every repetition feels forced. The shoulders feel jammed, the ribs start flaring, the lower back arches, and the movement becomes uncomfortable very quickly.

And that’s usually where shoulder problems begin.

One of the most common things clients say to me is:

"My shoulders feel fine at first, but after a few sets they start to hurt."

This is rarely a strength problem.

More often, it’s because the joint doesn’t actually have the usable range of motion required for the movement.

When someone presses overhead without enough mobility, the humeral head (top of arm) can shift forward in the socket, which places the shoulder joint in a less stable position. As this happens, the joint can begin to compress under load, increasing stress within the shoulder. The rotator cuff then has to work harder to stabilize the joint, often becoming overloaded over repeated sets. At the same time, the upper traps tend to take over the movement, trying to compensate for the lack of proper shoulder and scapular control.

But as fatigue builds, those compensations become less controlled and irritation starts to appear.

This is why shoulder discomfort often shows up after the second or third set, not immediately.

Before pressing overhead, you should be able to perform full shoulder flexion under control. This means your arms can move from your sides to directly overhead while the rest of your body stays stable.

In a healthy overhead position, the arms reach fully overhead while the elbows stay straight, the ribs remain down, the head stays neutral, and the shoulders move smoothly without any pinching or discomfort. If these things don’t happen, the body will find movement somewhere else to complete the task.

Most commonly this shows up as the lower back arching, the ribs flaring upward, the head pushing forward, the shoulders shrugging, or the elbows bending to cheat the position. The body will always find a way to finish the movement, even if it means compensating through other joints.

Try this simple overhead flexion assessment:

In practice, when someone presents with limited overhead movement, it rarely exists in isolation. A good example of this is the Side-Lying Windmill assessment, which evaluates thoracic spine rotation and scapular control. In many cases, clients who struggle to raise their arms overhead also struggle to fully complete this movement. It highlights an important point: overhead mobility isn’t just about the shoulder joint, it’s influenced by how the thoracic spine and scapula move together.

Overhead flexion isn’t just a shoulder joint movement. It’s a coordinated system involving the glenohumeral joint, the scapula (shoulder blade), and the thoracic spine.

For the arms to reach overhead properly, the shoulder blades must rotate upward while the shoulder joint moves smoothly in the socket. Adequate thoracic spine extension is also required, allowing the shoulder blades to move freely across the rib cage during overhead movement.

Several muscles can limit this movement when they become tight or overactive.

The pectorals can pull the shoulders forward and downward, making it harder for the arms to move overhead without compensation. The latissimus dorsi connects the arm to the spine and pelvis, and when it becomes stiff it can restrict shoulder flexion, often causing the lower back to arch in order to create artificial range of motion.

The upper trapezius can also become dominant when the shoulder lacks proper control. Instead of smooth scapular movement, the shoulders simply shrug upward, which alters the mechanics of the joint.

Even when someone improves their mobility, they still need the stability required to control that range of motion (this is why i use the term ‘usable range of motion’). Two muscles that are often underactive during overhead movement are the lower trapezius and the serratus anterior (See previous blogs), which help guide the shoulder blade into proper upward rotation as the arm moves overhead. Without them, the scapula lacks control and the shoulder joint struggles to handle load efficiently.

This is why improving overhead movement isn’t just about stretching, it’s about building stability within the range you unlock (usable range of motion).

If your overhead movement needs improvement, there is also a dedicated Overhead Flexion Routine inside the MVMNT CARE section designed to improve shoulder mobility, reduce lat and pec restrictions, strengthen scapular stability, and build usable overhead range of motion.

For those looking to take things further, the Resilient Shoulders program inside the Flexibull app builds on these same principles. The program focuses on improving shoulder stability, movement control, and long-term joint resilience through structured stability work and movement training. It’s designed to help you develop shoulders that don’t just move well overhead, but can also handle load safely and consistently.

Looking for a deeper level of analysis and guidance, I also offer 1-on-1 coaching through Flexibull, where we assess movement patterns in detail and build a fully tailored plan around your individual restrictions, strengths, and training goals.

Strong shoulders aren’t just built with heavy presses — they’re built with the mobility and control to move well first..