If your countless hours in the weight room have paid off in the form of shoulders the size of Dwight Howard's, good for you. But for the rest of us, there are only so many times one can repeat the same overhead press before it's time to give something else a shot. Fortunately, these friendly
fitness professionals
have a few bright ideas about exercises you can try instead. Just remember, if you ever reach the point where it's legitimately difficult for you to fit through doors, take some time off. Maybe learn to shoot a free throw instead
Half kneeling landmine press.
The half kneeling position is a static hip flexor stretch that also allows you to engage your core. This exercise improves your thoracic mobility—that's your upper back—and builds dynamic stability in the shoulders. Since the movement is loaded asymmetrically on the landmine, which is the notched contraption you use to perform barbell rows against the wall, it also serves as a great lateral core stability exercise. Finally, the thicker handle at the end of the landmine means that your grip and forearm get a workout of their own
Seated Arnold press.
Sit in a high incline bench and start with the elbows resting in the rib cage, holding a pair of dumbbells with your palms facing your chin. Press the weights up and, in a controlled manner, rotate the
dumbbells
until the arms are straight and your palms are facing away from you. Follow that same line when you reverse the rotation back down to the starting position.
Just remember, if you ever reach the point where it's legitimately difficult for you to fit through doors, take some time off. Maybe learn to shoot a free throw instead.
Wall overheard press.
Stand with your back against wall, keeping your heels flush against the wall's base, dumbbells in each hand and arms over your head. Place your elbows, forearms, and the back of your hands against the wall, as if you were a ref signaling a touchdown—elbows bent at 90 degrees. Slowly slide your arms up the wall, maintaining contact with the wall the whole way, until your arms are fully extended. Slowly reverse and repeat.
Pike
push-up
.
With your hands and feet on the ground, hike your hips to create an upside down V with your body. Keeping your legs straight, bend your elbows and bring your head towards the ground before pushing back to your starting position. This exercise will develop strength and stability in the shoulders, and your hamstrings will get a much-deserved stretch, too.
Lex press.
Start in a standing position with your feet hip-distance apart. Bend your arms at a 90-degree angle and start with them at your sides, palms facing each other and dumbbells in each hands. Maintain that 90-degree angle throughout the entire exercise, and rotate through your shoulders to raise the weights over your head. Your palms should be facing outward at head level, and then rotate back to facing each other at the top of your head. Repeat the same rotation on the way down, moving your arms in a sort of circle, as shown here. This exercise works your shoulder's accessory muscles in addition to your deltoids.
