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2 Ways the Military Press Can Cause Rotator Cuff Damage

March 6, 2012 by  
Filed under Rotator Cuff

military-press-rotator-cuff Besides the bench press, the military press exercise is one of the worst exercises for causing rotator cuff damage and tears.  If you do the military press with dumbbells, your risk of tearing one of your rotator cuff muscles is even greater!

Despite the fact that the military press is a fantastic exercise to build and develop your shoulders and keep your rotator cuff in shape, the mistake that many people make when using a barbell is doing it behind their head.

This causes rotator cuff pain plus undue stress on the back of your neck and shoulder blade.

If you continue to perform the military press behind your neck, your Supraspinatus, Subscapularis, Infraspinatus or Teres Minor may eventually tear due to the stress and strain.

Behind the neck presses puts these 4 rotator cuff muscles in unnatural positions and creates angles that doesn’t allow the muscles to move and function as they normally do.

What you need to keep in mind to avoid a rotator cuff injury and going under the knife for a rotator cuff repair, is to make sure that you do not bring your arms down lower than shoulder height, parallel to the floor.

It’s important to keep your arms in the scapular plane at a 30 degree angle from your body, with the top part of the movement(arms pushing upwards) being more forward than back behind your neck.

Another mistake that many people make is arching their back away from the backrest.  This is a sign that the weight you are using is too much  or that you are fatiguing. You should keep your back firmly against the backrest at all times.

A quick way to improve your posture and ensure you are doing the military press properly is to sit on an exercise ball or use a flat bench without a backrest.  This will force you to sit up tall and use weights that are light enough so the spine’s position does not change from the start of the movement to the end.

If already notice that you have shoulder stiffness or pain, especially at night, then you are most likely already suffering from a torn rotator cuff.  But you can recover, repair and strengthen these muscles fast and without having to skip your workouts.

Even better, all it really takes are 4 simple steps that you can do at home without the need for any special exercise equipment.  Click on the Learn More button below to Discover these 4 easy steps!

military press rotator cuff damage

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