If you rely on the overhead press for building big strong shoulders, as you should, then you’re going to want to check out today’s video. The overhead press is a great compound movement that develops strength and overall upper body mass. Unfortunately a lot of guys get sidelined from doing the over head press because of shoulder stiffness and mobility issues.
Today’s warm up will help you get those stiff shoulders greased up so they don’t feel so locked in place. While this won’t cure any injuries or structural issues, it will help prevent them from happening as well as help anyone who has overall stiffness or who struggles to get full over head range of motion.
To perform this move you’re going to need a physioball and a wall. Start by kneeling down, facing the wall. With your arm out to your side in an L shape, press the physioball into the wall. The key here is to keep your elbow in front of the body and make sure you’re pushing through your wrist and not with your hand.
Perform about 6 or 7 reps with the right hand, then move the physioball to the middle of your body and perform another 6 or 7 reps with both hands. Lastly, move the ball all the way to the left and perform the final 6 or 7 reps with the left hand. It’s important to move deliberately and to push through the wrist while maintaining proper elbow positioning. If you have any doubts about performance refer to the video for my demonstration.
This move isn’t intended to build muscle or develop cannonball delts but rather to set the stage so that you can better perform the heavy compound lifts, like the overhead press, that will accomplish the goal of building massive shoulders. This move is intended to engage the rotator cuff and lower traps to help support the shoulder girdle. This provides a more stable base to press off.
As I always say, you can’t fire a cannon from a canoe…if you’re shoulders are all locked in place forcing your to compromise your range of motion, you’re not going to get the most out of the over head press and you’re leaving strength and size gains on the table. Not to mention the fact that you’re more likely to suffer an injury. Once these stabilizer muscles are activated you’re going to notice a lot more strength and a lot less stiffness.
If you are looking for a science based step by step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to and get the athlean-x Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come.
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#Stiff #Shoulders #INSTANT #RELIEF
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Would this be good for the final stage of frozen shoulder syndrome?
Could you post this video translated on Spanish channel??
I don't have a ball at the moment but I think without nothing it kinda works by flexing your muscles.
2:10
Just awesome
Great video. Need suggestion. I have rotator cuff tear, frozen shoulder, scapula winging. Pls let me know if I need to start with this exercise in this video or should club even other exercises mentioned for scapula winging. I had a fraction on my right shoulder and my hand comes cross when i try to raise my hand up.
The ball actually weighs 40.000 Pounds
You are amazing Jeff 🙂 thanks for being so passionate about what you are doing, it brings up passion in me too
Very Useful ! And only after a week 🤩
Very Interesting as Always!
I will immediately give a try and I am pretty sure it will work. 🤩
Who else didn't warm up before chestday
Seems like an excellent exercise for shoulder immobility! If I try to do wall slides, my left wristle is not permanent on the wall. Also it is very hard to do this movement. I think that this exercise can help. Sometimes I also have the sensation of snapping in the left shoulder. In the past I was suffering through biceps tendonitis and afterwards I think it was a kind of impingement. The pain was caused due to negative bench press but also muscle ups were the pain trigger. Would you in general recommend to avoid negative bench press?
Very nice
This is fantastic… I work at a restaurant and have to carry large trays and also do yoga and am starting a handstand practice and am always sore. Great stuff as always thanks.
I’m going to give this a try alongside the elevated band pull apart and down
Hi Jeff, would that inability of the scapula to move with the humerus also be the cause of shoulder instability???
what if you don't have the ball
My mother has chronic problems with her shoulder, feeling "stiff" or "frozen" all the time. I had her try this and she felt MUCH better. I haven't seen her raise her arms above her head in A WHOLE YEAR. This really works. Thank you, Jeff.
Do you by chance have a set of stretches to do before bed after a total body workout day?
My right shoulder has this “popping” sound from the bone whenever i tried doing this exercise or overhead press.
Is there any exercise to help relief it ? Thank you !
Jeff – I haven't been able to find a video where you lay out a strategy/stretches or exercises in which could expel the pain someone may have in their back. The specific issue I as well as many others I have come across and met online is one of many things which we just seem to lay out to be – upper back/trap issues. I've had tons of physiotherapy done on me, a bunch of massage therapy as well but to no avail (this has been an issue for nearly a year now). I play soccer, ambidextrous for the most part though I do admit I dribble with my right foot primarily, which would mean I'm constantly hopping on my left leg. I believe this may have something to do with my issues. My masseuse states my erector muscles on my left side are extremely tight, my physio states my upper left trap seems to be the issue causing my upper left sided back pain. I've tried approaching a solution for both of these diagnosis' but to no avail – though I have received temporary relief. I even come home from soccer and on the same day, feel left medial delt pain, as if I had just been punched with 20 needles/shots in the arm. It hurts so much so that raising my arm so it is parallel to the ground is an extreme struggle/painful. I've tried adjusting how I sleep (the pillow I use + forcing myself to lay directly on my back rather than on a side) I have consciously made an effort to sit less, but when I sit to avoid leaning onto/sinking into one hip, I've tried trigger point therapies (rolling onto a small ball). I'm not sure what else I can do… I feel as if I'm withering away, and coming from a 27 yr old man, whos been an athlete his whole life it is very concerning, even just beyond the constant pain I experience day to day… Please, if anyone can reach out to me with a response I'd greatly appreciate it… I'm willing to do a skype session, phone call, or simply just exchange dialogue via messaging on a platform like Youtube or Facebook. Thank you…
Do you have any exercises for levator scapula muscle pain and trigger points(upper trap/levator to suboccipital area)?
Your body is exactly like mine
If you have no ball
Do I have to depress the scapula ?
thx jeff for your video!!! as a table tennis player .this warm up help me a lot!
YouTube unsubbed me from this channel. FFS
I really like this guy!
you bet i'm going to give this a try, my shoulders are so stiff overhead, can't hardly raise them up to do a press.
Bro thank you for this it works tits
I have a severe inflammation of the inner socket of my right shoulder, would this exercise help or enflame that further?
Hi will this help with a possible rotatory cuff? I either have that or arthritis lol. Shoulder keeps clicking. I need get back into training.
Wow, I've never seen this, but this is an amazing mobility exercise. For myself and my clients.
This is exactly what I needed. I have an old shoulder injury everything's fine now but its constantly stiff. Also any other tips ? Love the vids. Recent tricep exercise I'm in love with!
Cool video, I'll give this a try 👍🏻
Can we have a tip for really tight traps/neck? I work overhead a lot and it's added up to some extreme tension in my upper back. Help me Jeff, I have greatly improved my posture in the last year, but still very tight.