Are your workouts secretly damaging your shoulders? It's a question many fitness enthusiasts don't consider, but one orthopaedic surgeon is sounding the alarm. While we all know exercise is crucial for a healthy body and a long life, it's possible to push too hard, too fast, and end up harming the very joints we're trying to strengthen. Many popular gym moves, especially when done without proper form or sufficient mobility, can put a hidden, excessive strain on your shoulders, leading to gradual damage over time. This is why selecting exercises that build strength while safeguarding your bones and joints is just as vital as showing up consistently for your workouts.
But here's where it gets controversial... Dr. Patrick Denard, a renowned orthopaedic surgeon who specializes in shoulder instability, dislocations, and arthritis, has pointed out a very common gym exercise that many believe is excellent for building shoulder strength. However, he warns that it might actually be damaging your shoulders, particularly if performed regularly or incorrectly.
In a recent Instagram video, Dr. Denard explained why the overhead military press is an exercise that needs to be approached with extreme caution. He advocates for smarter, safer alternatives that can effectively build shoulder strength while offering much better protection for your long-term shoulder health.
This popular exercise might be destroying your shoulders!
Dr. Denard specifically calls out the overhead military press, explaining that it places a significant and often unnecessary amount of stress on the shoulder joint. This strain is amplified if you have poor mobility or your form isn't quite right, dramatically increasing the risk of long-term wear and tear, and even injury. He states, "I repair shoulders for a living, and here's my least favorite exercise that I see people doing in the gym that's destroying their shoulders. The overhead military press. This exercise places a ton of stress on your shoulders."
So, what's a better alternative?
Dr. Denard recommends a much safer, joint-friendly approach that shields your rotator cuff while still giving you those desired shoulder-strengthening benefits. His go-to is arm abduction exercises, performed with very light weights. He demonstrates this by using small dumbbells, emphasizing the importance of controlled movements, maintaining proper body alignment, and gradually increasing the load. This method helps build shoulder strength without putting excessive pressure on your joints.
He elaborates, "If you want to protect your rotator cuff but still strengthen your shoulders, I'm a much bigger fan of abduction exercises, especially eccentric with very light weight. So, taking a light weight going in the plane of the scapula and then just going very slowly down. You're still going to get the effect of muscle activation. But here I'm much more protected, my rotator cuff being in the plane of the scapula."
And this is the part most people miss... The focus on controlled, slow movements and the specific positioning in the "plane of the scapula" are key to maximizing benefits while minimizing risk. It’s not just about lifting weight; it’s about how you lift it and the specific muscles you're targeting.
What are your thoughts on the overhead military press? Do you incorporate it into your routine? Have you experienced any shoulder discomfort from it? Let us know in the comments below – we'd love to hear your experiences and opinions!
