Seasoned lifters often develop cranky shoulders and lose the ability to press overhead without pain. While dumbbells are a fine alternative, there's just something special about pushing a barbell overhead.
Try the seated sliding strict press, sometimes call the scrape-the-rack press:
It's similar to the Smith machine OHP, but even better. Here are the major benefits:
- The added friction of sliding the bar against the rack increases the lift's resistance. It also forces you to press with a perfectly vertical bar path.
- You can increase the mechanical tension without actually increasing weight.
- It isolates the delts better since you eliminate any cheating or compensation from other muscles like your pecs.
- You'll probably be able to press the bar in a pain-free range of motion.
If you love overhead pressing, but the traditional military press hurts, use this variation to build some boulder shoulders.