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One free scan finds every outdated or missing driver and matches the right update for your exact hardware.Free scan · exact hardware matchThe headline’s “stop doing overhead presses” warning is more dramatic than the practical advice: the point is to improve your technique, not to treat overhead pressing as off-limits for everyone. In his October 1, 2026 Tom’s Guide article, Sam Hopes highlights three form cues—keep your torso from leaning back or swinging, pay attention to shoulder position, and control the lowering phase. If you have shoulder pain or an existing injury or health condition, get guidance from a qualified professional before pressing.
What the three overhead-press mistakes are
Hopes describes the overhead press—also called a shoulder press or military press—as a compound upper-body exercise. Depending on the equipment, grip, position, range of motion, and execution, the deltoids and triceps may do much of the pressing while other muscles contribute. These cues are guidance from the article, not a guarantee against injury.
1. Leaning back or using momentum
Hopes advises keeping the torso steady rather than leaning back or swinging the weight up. He says excessive backward lean can shift tension away from the upper body and overload the lower back. His cues are to keep the ribcage down, engage the glutes, and slightly tuck the pelvis while pressing. Treat these as technique reminders, not a diagnosis or a proven injury-prevention formula.
2. Neglecting shoulder position
The article advises drawing the shoulders down during the press, with the aim of focusing on stability and movement patterns. That is a cue to try while maintaining a comfortable, controlled motion; the available evidence here does not establish that a particular shoulder position guarantees protection from injury.
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3. Rushing the lowering phase
Hopes recommends lowering the weight with control instead of letting it drop quickly, and briefly pausing at the top and bottom. This is a tempo suggestion, not a mandatory prescription for every training goal. Choose a pace that lets you maintain control throughout the repetition.
How to choose a press variation
The article covers barbell, dumbbell, and kettlebell presses, as well as standing and seated positions. No source establishes one variation as best for everyone. Consider the load available, grip and movement comfort, how much support the setup provides, and whether you can perform controlled repetitions.
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| Option | What to consider |
|---|---|
| Barbell | Choose it only if the bar and available load allow comfortable, controlled repetitions. |
| Dumbbells or kettlebells | These are alternatives Hopes discusses; he notes they can make it easier to scale the load than a barbell. |
| Standing or seated | Both positions are discussed in the article. Consider the support your setup provides and whether you can keep the movement controlled. |
Technique and safety checks before you press
The American College of Sports Medicine’s free-weight guidance recommends learning an exercise’s technique before progressing, maintaining a stable position, moving in a controlled manner, avoiding excessive weight, and seeking appropriate instruction from an exercise professional. It also advises people with health concerns to consult a physician before making substantial changes to activity, and to stop exercise that causes pain or discomfort.
- Start with a load you can control through the full movement.
- Keep your position stable and avoid using momentum to finish a repetition.
- Ask an exercise professional for instruction if you are unsure about the movement.
- If you have shoulder problems, consult your provider before doing shoulder presses.
- Stop if the exercise causes pain. The Veterans Health Administration’s shoulder-press guidance states: “Stop if you feel any pain.”
What the broader training evidence says
The American College of Sports Medicine’s March 17, 2026 resistance-training update synthesized 137 systematic reviews representing more than 30,000 participants. Those figures concern resistance training for healthy adults generally, not overhead pressing specifically. The update says training load and volume should be tailored to individual goals; it does not show that everyone should avoid overhead presses.
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Sources
- Tom’s Guide, Sam Hopes, October 1, 2026
- American College of Sports Medicine, free-weight information
- American College of Sports Medicine, resistance-training update, March 17, 2026
- Veterans Health Administration, “Shoulder Exercises: Shoulder Press”
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