Necessity of Overhead Movements

Bigger Stronger Leaner
1

I’ve been having shoulder issues (impingement) since I started lifting 3 years ago. I’ve found a PT that has helped me tremendously with that and 99% of my pain and daily aches has resolved. I’ve made some adjustments to my routine because of that (e.g. ditching the bb bench press for dumbbells). I’ve layed off of overhead movements aswel because everytime I incorporate them again the inflammation starts again. I LOVE the ohp and chin ups and had great results from them, but I simply cannot do them with somewhat heavy weight (in any form - bb/db/…) without re-agravating the problem.

As a replacement for the ohp I’ve been doing low incline db press + lateral raises + rear delt flyes. As for the chin-ups I’ve been doing a lot of rowing variations instead (db, cable at shoulder height, low row, …). This takes a bit more time in the gym, but my shoulders feel ok.

I’m wondering if ohp/chin-ups are necessary for a good physique (for the average joe looking to gain a bit of muscle) or that I can get similar results with other exercises.

Thanks

2

I’m the same. I love OHP, but even with dumbbells I just end up with a sore left shoulder. I now stick to DB bench, and then loads of facepulls, band work, etc. for the side and rear delts. I think I read CT on this site write about using a similar approach,

3

I do neutral grip chin ups, inverted rows and fist push ups.

4

From a purely bodybuilding perspective: no, overhead presses aren’t necessary. Your front delts get hammered from chest work and you can train the side/rear delts just fine with raises.

2 Likes
5

Necessary? No. However personally my delts look best when I include as much overhead pressing as horizontal.

Also for impingement, check out Ido Portal’s hanging routine, it is magic