Shoulder Pinching or Impingement Pain on Overhead Press

A sharp pinch at the front or top of the shoulder somewhere in the middle third of the press.

Why it happens

How to fix it

Let your shoulder blades rotate up and around as you press

The scapula is supposed to move. Pinning it down through a press is a common and costly mistake.

Try a slightly wider grip

Often relieves the pinch immediately by changing the clearance angle.

Switch to landmine press or neutral-grip dumbbell press temporarily

Both let you keep training while the irritated tissue calms down.

Add face pulls and external rotation work

Two to three times a week. Cheap, fast, and addresses the usual underlying weakness.

Worth knowing: Sharp pinching pain is the one fault on this list where the right move is to stop pressing overhead and get it looked at, not to cue harder.

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Other overhead press faults