The Best Overhead Press Variations for Training While Injured
Shoulder pain doesn’t mean you need to stop training overhead movements altogether. Often, the right variation allows you to keep building strength and capacity while avoiding positions that aggravate your symptoms. Below are seven overhead pressing variations that can help you train smarter when dealing with shoulder pain.
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Half-Kneeling Landmine Press
The half-kneeling landmine press uses a barbell anchored at a pivot point and involves pressing in a diagonal plane. This variation limits the range of motion and avoids the overhead lockout position, making it a solid option for those with shoulder pain or limited mobility in full shoulder flexion. As shoulder tolerance improves, you can gradually lean further into the press to increase the range of motion.
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Incline Close Grip Bench Press
This variation targets the triceps and anterior deltoids while sparing the shoulder. Pressing on an incline reduces the amount of shoulder flexion needed, while the close grip decreases AC joint stress, posterior shear forces, and rotator cuff loading. The Incline Close Grip Bench Press is highly effective alternative for maintaining pressing strength when vertical pressing is problematic.
Arnold Press / Filly Press
The Arnold press starts with dumbbells held in front of the shoulders, palms facing the body. As the press begins, the arms rotate outward so the palms face away at the top. This dynamic pressing path can be more shoulder-friendly for many athletes, allowing for a full range of motion without the same aggravation that occurs in standard overhead pressing.
The Filly Press is a variation where one arm holds a KB in the front rack while the other performs the Arnold Press.
Neutral Grip Dumbbell Overhead Press
Switching to a neutral grip—where the palms face each other throughout the press—reduces stress on the shoulder joint. This variation shifts some of the loading demands to different tissues, making it ideal for many athletes looking to press overhead with less irritation.
Pin Press with Bands
In this variation, the athlete is seated with a barbell resting on pins just above head height, and long resistance bands are anchored under the athlete and attached to the bar. This setup allows you to train from the head to lockout—avoiding the bottom range of motion, which is often the most aggravating for shoulder pain. It’s also a great tool for building lockout strength and improving handstand push-up performance.
Push Press
For athletes whose shoulder pain is aggravated during the initial phase of an overhead press, the push press can offer a valuable workaround. Using a dip and drive from the legs, the push press reduces the muscular demand on the shoulders at the start of the lift. This allows athletes to train with heavier loads and receive a strong overhead stimulus without overloading the painful range.
Bottoms-Up Kettlebell Press
Holding a kettlebell upside down demands high levels of shoulder and scapular stability. Because the load used is lighter, and the movement is slower and more controlled, this variation is especially valuable in rehab settings—particularly for athletes with instability issues. While it may not carry over directly to heavy barbell pressing, it’s a great tool for building control and resilience.
Final Thoughts
Shoulder pain doesn’t have to sideline your strength progress. Simple modifications can allow you to continue to overhead press, build strengths—without slowing down your recovery.
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