Grip rotates to pronated at top
Wrists roll inward to pronated position, losing the shoulder-friendly neutral angle.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPec minor↗StretchDoorway pec stretch↗Push · Upper Body
Neutral Grip DB Overhead Press
Coaching cues
- Hold dumbbells with palms facing each other (hammer/neutral grip)
- Press straight overhead; dumbbells stay in the neutral position throughout
- The neutral grip reduces internal rotation and shoulder impingement risk
- Keep rib cage down; do not hyperextend the lumbar at lockout
Common faults 3
Lumbar hyperextension at lockout
Low back arches aggressively as the dumbbells reach overhead.
Overactive muscles
Hip flexor complexErector spinaeQL
Corrective work
Foam RollHip flexors / QL↗StretchKneeling hip flexor stretch↗Dumbbells travel forward of the ear line
Press path is anterior rather than stacking directly over the shoulder joint.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPec major↗StretchDoorway pec stretch↗