Orthopedic Surgeon Warns Against Military Press for Shoulder Health

Concerns Over Military Press

A well-known orthopedic surgeon has advised gym enthusiasts to avoid a specific exercise that he claims is harmful to shoulder health. Dr. Patrick Denard, a leading shoulder specialist in the United States, has labeled the military press, also referred to as the standing barbell overhead press, as an exercise to steer clear of. He notes that while shoulder workouts are popular due to their simplicity and effectiveness in building strength in the shoulders, triceps, and upper chest, they can impose excessive stress on the shoulder joints.

Dr. Denard, who specializes in shoulder repairs, expressed his concerns on social media, stating, "I repair shoulders for a living. Here's my least favorite exercise that I see people doing at the gym that's destroying their shoulders: the overhead military press. This exercise places a ton of stress on your shoulders."

Understanding the Military Press

What is Military Press?

The military press consists of lifting a barbell or dumbbells from shoulder height to an overhead position, either while standing or seated. This exercise primarily targets the deltoids, triceps, and upper chest. Although it is a compound movement, it places considerable stress on the shoulder joint, which is one of the most mobile yet vulnerable joints in the body.

Potential Joint Damage from Military Press

Why Can Military Press Damage Your Joints?

According to Dr. Denard, the problem lies not in the exercise itself but in improper technique, excessive weight, and insufficient mobility. Here are some ways it can lead to joint damage:

Shoulder Impingement

Using incorrect form, particularly by flaring the elbows too wide, can pinch shoulder tendons between bones. Over time, this can lead to shoulder impingement syndrome, resulting in chronic pain and limited mobility.

Rotator Cuff Injuries

The rotator cuff is crucial for stabilizing the shoulder during overhead movements. Performing heavy military presses without adequate warm-up or strength balance can strain or tear these muscles.

Joint Wear and Tear

Repeated overhead loading increases stress on the acromioclavicular (AC) joint and glenohumeral joint. Without proper recovery, this can hasten joint degeneration and inflammation.

Lower Back Strain

Many individuals tend to excessively arch their lower back to lift heavier weights overhead, which can lead to lumbar spine stress, resulting in back pain and posture problems.

Safer Alternatives to Military Press

What Exercise Should You Do Instead?

While the military press can be beneficial, experts suggest opting for dumbbell shoulder presses or landmine presses, which impose less strain compared to heavy barbell overhead presses. If you choose to include the military press in your routine, consider the following precautions:

• Utilize lighter weights with controlled movements.


• Keep elbows slightly forward instead of flaring them outward.


• Engage your core to avoid excessive arching of the lower back.


• Avoid aggressively locking elbows at the top of the movement.


• Incorporate mobility exercises for the shoulders and upper back.