Overhead Presses Hurt My Neck

Neck pain is not necessarily due to a traumatic injury. Muscle strain, tension and even forward head or incorrect posture can all contribute to neck pain, according to kinesiologist Dr. Julia Keefer. Sometimes you may have pain only after certain exercises, such as an overhead press. You can work to correct the movement or modify the exercise, and if that does not work you can choose other exercises to work your shoulder area.

Overhead Press Description

An overhead press can be done in a seated or standing position. A common overhead press is performed using dumbbells. You need to maintain correct form through your upper body. For example, hold a dumbbell in each hand. Bend your elbows and bring the weights up so that they are at shoulder height with your palms facing forward. Press the weights overhead, drawing the inside of your elbows toward your ears. Do not shrug the shoulders up toward the ears during the movement. Keep them down. Slowly lower back to the start position for one complete repetition.

Muscles in an Overhead Press

The primary muscle worked when you do an overhead press is the anterior part of your deltoids. Assisting muscles include the triceps, lateral deltoid, supraspinatus, lower and middle portions of the trapezius muscle, serratus anterior and a small portion of the pectoralis major. Dynamic stabilizers include the levator scapulae and the upper portion of the trapezius. These are two muscles that connect from your shoulder up to the cervical portion of the spine and part of your head. If you shrug your shoulders and already have tension here, it can cause pain during or after the overhead press.

Pain-Free Progression

It is important that you have full range of motion in your neck and shoulder area before you try to do an overhead press with weight. Make sure that you can rotate your head, lean it side to side and forward and back without feeling pain. Perform an overhead press without weight with proper form first. Then begin to add very light weight. If it hurts, stop immediately. You can also try different variations. If you are usually standing, try seated. Use dumbbells, a barbell, resistance band or an overhead press machine. If one method is pain-free, perform that variation.

Other Options

If no variation of the overhead press is pain-free for your neck, don't do the exercise. You can perform other shoulder exercises that are not as stressful to those muscles and have a shorter range of motion. With dumbbells, a barbell or bands you can perform shoulder raises. Perform a front raise for the anterior deltoids, a lateral raise for the lateral portion or a reverse fly for the posterior portion of your shoulders. Start with a light resistance and one set of eight to 12 repetitions. Gradually increase the weight as you get stronger.