The military or overhead shoulder press is a common strength exercise for your deltoid muscles, but improper technique along with other risk factors can increase your risk of a torn rotator cuff muscle, the muscle that helps stabilize the shoulder joint. A torn rotator cuff while performing a military press can cause symptoms such as pain, muscle weakness and decreased range of motion. Immediately stop lifting weights, use ice and seek medical attention.
Causes and Risk Factors
Common mistakes made while performing a military press include poor posture, lifting the weight too far forward or back, and lifting the weight too fast. Training errors include lifting too much weight, not allowing adequate recovery time between sets, overtraining and not stretching. Other contributing factors include muscle strength imbalances, shoulder instability, weak rotator cuff muscles and a previous shoulder injury.
Symptoms
Symptoms vary depending on the severity of the rotator cuff tear, which can be a partial tear or a complete rupture. Symptoms include shoulder pain, muscle weakness, decreased range of motion and shoulder instability. You also might feel or hear a pop when the rotator cuff tears while performing the military press.
Treatments
Stop all lifting, ice and take over-the-counter pain medications such as acetaminophen. A physical therapist or athletic trainer can help with rehabilitation and provide guidelines for returning to normal activities. Rehabilitation exercises might include resisted shoulder internal and external rotation, shoulder extension and shoulder abduction to strengthen your rotator cuff muscles. Once pain subsides and you regain shoulder strength and flexibility, you can add more strength exercises, including the military press.
Technique and Modifications
Performing military presses following a rotator cuff tear might take several weeks to several months. In a seated position, hold a light barbell or dumbbells just in front of your shoulders and along your upper chest. Lift the barbell or dumbbells straight up without letting them drift forward or back, and while keeping an upright posture throughout the entire lift. If the military press still is uncomfortable, you might perform a shoulder press lying on your back or a shoulder press using a resistance machine as alternatives. A lying shoulder press will provide support for your upper back and shoulder, which might reduce the stress on your rotator cuff muscles. The resistance machine also will provide additional support and help control the weight in a one-plane movement. Perform one to three sets of 10 to 15 repetitions.
Considerations
Perform the military press and other strength exercises two to three times a week, not on consecutive days and gradually increase weight. Include a warm-up for your shoulders using resistance bands or lighter dumbbells prior to performing the military press to prevent pain and re-injury. Initially, avoid going to muscle fatigue with the military press, which increases your risk of re-injury. Ice your shoulder after lifting to manage pain and inflammation.
References
- "Strength Training Anatomy"; Frederic Delavier; 2006
- American Academy of Orthopaedic Surgeons: Rotator Cuff Tears
