Kinesiology THURSDAY – Dumbbell Overhead Press (This or That?)

Often times we do exercises without really thinking about what we are achieving. And sometimes one little variation in joint movement or position can change the outcome of an exercise. For this week’s This or That?, let’s look at the dumbbell overhead press. 

The dumbbell overhead press is an excellent exercise that strengthens the arms and muscles of your upper back. Here’s a video on how to do it. 

Variation #1 – Starting with the shoulders in flexion (elbows to the front) and using a dynamic trunk (shifting from side to side), emphasizes:

1. shoulder flexion – activates anterior deltoid
2. scapular upward rotation – emphasizes serratus anterior muscle
3. spinal side bending – dynamic elongation of quadratus lumborum

Variation #2 – Starting with the shoulders in flexion (elbows to the front) and using a static trunk, emphasizes:

1. shoulder flexion – activates anterior deltoid
2. scapular upward rotation – emphasizes serratus anterior
3. trunk stabilization – activates deep spinal stabilizers (sagittal plane)

Variation #3 – Starting with the shoulders in abduction (elbows to the side) and using a dynamic trunk (shifting from side to side) emphasizes:

1. shoulder abduction – activates middle deltoid
2. scapular upward rotation – emphasizes trapezius
3. spinal side bending – dynamic elongation of quadratus lumborum

Variation #4 – Starting with shoulder in abduction (elbows to the side) and using a static trunk emphasizes: 

1. shoulder abduction – activates middle deltoid
2. scapular upward rotation – emphasizes trapezius
3. trunk stabilization – activates deep spinal stabilizers (frontal plane)

Why does this matter?

1. If you are trying to activate the serratus anterior, start with your elbows to the front. A weak serratus anterior can cause scapular winging and shoulder impingement. 
2. If you are trying to activate the trapezius muscle, start with your elbows to the side. A weak lower trapezius occurs with increased thoracic kyphosis (slouch) and can cause shoulder, neck and back pain. Use this to help improve your posture.
3. If you have one shoulder that sits higher than the other, the quadratus lumborum often needs to be stretched. Use the variations with the dynamic trunk and move slowly to elongate this muscle and level your shoulders.
4. If you have issues with lumbar stabilization (herniated disc), use the variations with the static trunk and move more quickly. Shoulders in front emphasizes the sagittal plane. Shoulders to the side emphasize the frontal plane.

There you have it. The dumbbell overhead press. A couple little tweaks can make a big difference. Choose wisely.

Because nobody has time to be in pain. 

Until next time…