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Dumbbell Shoulder Press Form Errors: 5 Mistakes Causing Shoulder Pain

The 5 dumbbell shoulder press errors that cause shoulder impingement and rotator cuff strain and the exact fixes for each one.

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Original Source

T-Nation Shoulder Training Guide (archived)

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Key Points
Essential information covered in this guide
  • •Internally rotating the shoulder at the top causes impingement
  • •Flaring the elbows too wide increases impingement risk by 40%
  • •Pressing behind the head is the most dangerous shoulder press variation
  • •The dumbbells should travel in a slight arc, not straight up
  • •Wrist position (neutral vs. pronated) affects rotator cuff stress
  • •AI form analysis tracks elbow angle and shoulder rotation in real time
Apps & Solutions Compared
Platforms and tools discussed in this guide

SportsReflector

Jefit

Strong App

FitBod

Research Findings
Evidence-backed insights

A 2023 biomechanics study found that the dumbbell shoulder press with elbows at 30-45 degrees from the body (the scapular plane) reduced subacromial impingement risk by 40% compared to pressing with elbows flared to 90 degrees.

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