Top 3 Overhead Press Alternatives for Shoulder Pain

Key Takeaways

• The landmine press provides an angled pressing motion that reduces shoulder impingement while effectively targeting deltoids. 
• Single-arm kettlebell presses create natural shoulder movement patterns that minimize joint stress.
• Cable face pulls strengthen rear deltoids and rotator cuff muscles that protect shoulder health. 
• Proper form and appropriate loading are crucial for making these alternatives both effective and therapeutic. 
• SOLE's adjustable dumbbells and Olympic barbell provide the versatility needed for shoulder-friendly pressing alternatives.

Why Your Shoulders Hurt During Overhead Presses

That sharp pain shooting through your shoulder during overhead presses isn't just annoying, it's your body sending an urgent message. Traditional overhead pressing movements can create impingement in the shoulder joint, especially if you have less-than-ideal shoulder mobility or previous injuries.

The problem often stems from the mechanics of pressing directly overhead. When you push a barbell or dumbbells straight up, the space between your acromion process (the bony point on top of your shoulder) and rotator cuff tendons narrows dramatically. Add heavy weight to this compromised position, and you've got a recipe for inflammation, pain, and potential long-term damage.

Shoulder anatomy varies significantly between individuals. Some people simply don't have the structural capability to safely perform traditional overhead presses without pain. Factors like bone structure, previous injuries, desk job posture, and even sleeping positions can all contribute to shoulder discomfort during these movements.

• Shoulder impingement syndrome
• Rotator cuff tendinitis
• Acromioclavicular (AC) joint pain
• Biceps tendon irritation
• Labral tears or fraying

But here's the good news: you don't have to give up on building strong, capable shoulders just because traditional overhead pressing hurts. The three alternatives in this article will allow you to develop powerful deltoids without the joint stress that comes with conventional pressing movements. 

1. Landmine Press: The Shoulder-Friendly Power Builder

The landmine press works in a diagonal plane rather than directly overhead, dramatically reducing impingement risk while effectively targeting deltoids. The angled movement creates a natural arc that respects your shoulder's mechanics and limits excessive extension. (Image courtesy of Dmoose)

Proper Form

Secure one end of a barbell in a landmine attachment or corner. Stand with feet shoulder-width apart in a slight split stance. Begin with the barbell at shoulder height, elbows tucked close. Press the weight forward and upward following the natural arc, maintaining a neutral spine without excessive arching. Control the descent without letting momentum take over.

Muscle Activation Benefits

The landmine press activates anterior deltoids primarily, with significant engagement from medial deltoids, triceps, and upper pectorals. Importantly, it works the serratus anterior, which stabilizes your shoulder blade for better overall mechanics. 

How It Protects Your Joint

The diagonal pressing angle maintains adequate subacromial space throughout the movement, reducing impingement risk. The fixed pivot point naturally limits excessive shoulder extension and provides feedback about movement patterns. If you press incorrectly, resistance increases immediately, guiding you back to optimal positioning.

2. Single-Arm Kettlebell Press: Better Stability, Less Pain

The kettlebell press allows your shoulder to move through a natural, individualized path. (Image courtesy of Sweat) 

Setting Up For Perfect Form

Clean the kettlebell to rack position: elbow tucked close, kettlebell on outside of forearm, wrist neutral. Press straight up, allowing natural arm rotation. At the top, your bicep should be near your ear with your shoulder "packed" down, not shrugged. Lower with control following the same path. Avoid letting the weight drift forward, which stresses the anterior deltoid.

Core Engagement Techniques

The single-arm load creates intense anti-lateral flexion demands on your core. Before each press, brace by drawing ribs down and engaging lats for a solid foundation. This full-body stability challenge develops core strength that translates to better shoulder movements.

Progressive Loading Strategies

Start with moderate weight for 8–10 controlled reps. Kettlebells increase in smaller increments (4–8 pounds) than barbells, allowing gradual progression. Alternatively, manipulate tempo; try 3-second eccentrics to increase time under tension without adding weight. This helps to stimulate shoulder muscle growth while minimizing joint stress.

Half-Kneeling Variation

For those with balance issues or excessive back arching, kneel with opposite knee down (right knee down when pressing right arm). This limits lower back extension, provides stability, and increases core demands while highlighting side-to-side imbalances.

3. Cable Face Pull: The Shoulder Health Essential

Cable face pull addresses the common imbalance of overdeveloped front deltoids with weak rear deltoids, which pulls shoulders forward and creates impingement conditions. (Image courtesy of Flex AI)

Correct Setup

Set cable to upper chest/face height with rope attachment. Grasp rope ends with neutral grip, step back for tension. Pull directly toward the face, leading with elbows, finishing with hands beside ears and thumbs pointing back. Focus on external rotation at end range, not just pulling weight. And use weight that allows full control and proper rotation. 

The External Rotation Advantage

External rotation strengthens infraspinatus and teres minor, which are critical rotator cuff muscles that counterbalance overworked internal rotators. Research shows external rotation training significantly reduces shoulder pain. Face pulls combine this therapeutic rotation with rear deltoid strengthening for overall shoulder health and stability.

Recommended Programming

Perform 3–4 sets of 12–15 reps with controlled tempo, focusing on end-range external rotation. Unlike primary strength movements, face pulls can be done 2–3 times weekly or as warm-up. For persistent issues, consider daily "shoulder floss"—light sets of 15–20 reps to improve blood flow and build endurance without irritation.

Sample Workout Using Overhead Press Alternatives

Upper Body Workout

This format ensures balanced development while providing adequate rest between pressing sets.

• A1: Landmine Press - 4×8–10
• A2: Cable Face Pull - 4×12–15
• B1: Single-Arm Kettlebell Press - 3×8–10 per side
• B2: Cable Chest Fly (neutral grip) - 3×10–12
• C1: TRX Row - 3×10–12
• C2: Triceps Pushdown - 3×12–15

Progressive Overload Guidelines

Alternative progression methods include increasing time under tension, adding sets, or reducing rest periods. Some guidelines include: 

• Increase weight only after completing all reps with perfect form for two consecutive workouts
• Landmine press: 5–10 pound increments
• Kettlebell press: 4–8 pound increments
• Face pulls: Focus on form before adding weight

Frequency Recommendations

Incorporate pressing alternatives 2–3 times weekly with 48 hours between sessions. Face pulls can be performed more frequently, even daily, as a warm-up due to their rehabilitative nature. Start with twice-weekly training if experiencing significant pain, then assess response before increasing frequency.

Protect Your Shoulders While Building Strength with SOLE Equipment 

SOLE's strength equipment adapts to your shoulder health needs.

Shoulder pain doesn't mean giving up on building strong, impressive delts. SOLE's versatile strength equipment lets you implement all these shoulder-friendly alternatives right in your home gym.

The SW111 Olympic Barbell transforms into your landmine press powerhouse when secured in a corner or landmine attachment. Its balanced construction and specialized knurling ensure smooth, controlled movements through that shoulder-protecting diagonal plane. The 194,000 PSI tensile strength means it won't bend or wobble even as you progress to heavier loads.

For single-arm work that mimics kettlebell presses, the SW180 Adjustable Dumbbells offer precise weight selection from 5–80 pounds. This range lets you start light while your shoulder heals, then progressively overload as you build strength. The ergonomic handles reduce wrist strain, letting you focus on proper shoulder positioning rather than grip fatigue.

The SW155 Adjustable Dumbbells provide a lighter option perfect for higher-rep shoulder work and rehabilitation exercises. The 5–55 pound range suits those recovering from injury or prioritizing moderate weights with flawless technique.

While SOLE doesn't make cable machines, our adjustable dumbbells excel at rear delt work through bent-over reverse flyes and other movements that strengthen those crucial posterior muscles. Pair these with resistance bands for face pull variations that complete your shoulder-healthy routine.

The SOLE+ app includes shoulder-specific workouts emphasizing proper form and joint protection. You'll learn how to progress safely without aggravating existing issues while building the strength and stability your shoulders need.

Ready to build impressive shoulders without the pain? Check out the full SOLE strength equipment today!

Frequently Asked Questions (FAQ)

Can I ever return to regular overhead presses after injury? 

Many can return to traditional pressing after proper rehabilitation. The timeline varies by injury and anatomy. Master these alternatives first while improving mobility and rotator cuff strength with a physical therapist. 

Once pain-free with challenging weights, cautiously reintroduce overhead pressing with light loads and perfect form.

How do I know if shoulder pain requires medical attention? 

Seek help if pain is severe, persists at rest, includes arm weakness/numbness, prevents daily activities, or doesn't improve after 2–3 weeks of modified training. 

Sharp pain, night pain, or clicking/grinding sensations also warrant evaluation.

Will these alternatives build the same muscle as regular overhead presses? 

Yes, when properly programmed and progressively overloaded. While activation patterns differ slightly, these exercises effectively target all deltoid heads. 

The consistency allowed by pain-free training often leads to better long-term results than fighting through painful traditional presses.

Should I ice my shoulders after these exercises? 

Ice provides temporary relief but isn't necessary for routine recovery from properly performed exercises. Modern recovery science suggests ice may delay healing by restricting blood flow. 

Better approaches include proper warm-ups, hydration, sleep, and gentle active recovery like band pull-aparts between sessions.

How can I do landmine presses at home with SOLE equipment?

Take your SW111 Olympic Barbell and secure one end in a corner where two walls meet—wrap a towel around the end to protect your walls. 

No good corner? You can buy an inexpensive landmine attachment that fits any rack or even portable floor-based landmine bases. 

Once set up, the SOLE barbell's quality really shines—the balanced weight distribution and solid construction create smooth pressing motion without any wobbling or bending. Start with just the bar to nail the movement pattern, then add weight plates as you progress.