Pressing Movement Cues for Beginners: Shoulder-Safe Edition
Tuck Your Elbows (35-45° Angle) Don’t flare your elbows straight out. Aim for a soft “V” shape and pull the weight down toward the top of the abdominals. Think about the using the lats as brakes. This protects your shoulder joint and engages the right muscles.
Pull the Weight Down, Don’t Just Drop It. Think "pull, not drop" on the way down. This activates your lats, helping to stabilise the shoulder joint.
Stop When Elbows Reach Midline. There’s no need to lower the weight until the elbows reach the are in midline of your torso to avoid over-stretching the shoulder capsule.
Pinch Your Shoulder Blades Back & Down. Imagine tucking your shoulder blades into your back pockets. This creates a strong base and keeps the shoulders from rounding forward.
Feet Flat, Core Tight. Keep your feet planted and brace your core. Stability starts from the ground up.
If you are experiencing acute or chronic shoulder pain whilst performing a push based movement, whether it be the bench press in the gym or even opening a heavy door out, why not book in a Free biomechanical assessment to better understand potential deficiencies within your pushing movement pattern.