Exercises / Shoulder & scapula
Tall-kneeling overhead press
- Strength
- Shoulder & scapula
- Two light dumbbells, Foam pad
Press light weights overhead while maintaining a tall kneeling trunk.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common starting dose: 6-10 repetitions, 2 sets with light loads.
Start: Tall kneeling
Steps
- Kneel tall on a pad with light dumbbells at shoulder height.
- Brace gently and press the weights overhead.
- Lower slowly to the shoulders.
Cues
- Keep ribs stacked over the pelvis
- Reach upward without shrugging
Common mistakes
- Arching the back
- Pressing into shoulder pain
- Holding the breath
Used for
- Overhead strength with trunk control
Take care (3)
- Use a foam pad and avoid kneeling on a painful knee.
- Keep the trunk controlled and stop if symptoms increase.
- Avoid painful overhead range.
Evidence (1)
- A seated overhead-press EMG study measured deltoid and serratus activity with dumbbells; it did not test kneeling or rehabilitation outcomes.1
Easier
Harder
References (3)
- Błażkiewicz M, Hadamus A. Sensors (Basel). 2022;22(24):9762. The Effect of the Weight and Type of Equipment on Shoulder and Back Muscle Activity in Surface Electromyography during the Overhead Press-Preliminary Report
- Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.