Yes, let’s talk about it.
The damned shoulder press.
You’re going all out with your training, following your program as faithfully as a Zen monk follows meditation.
You’ve increased the volume.
You’ve increased the calories.
You even did those famous “two motivational slaps” on your shoulder before each set, just to hype things up.
Yet…
Nothing.
The weight doesn’t increase.
The plateau is real.
More Isn’t Always Better
I know what you’re thinking: “I’ll add one more set.
Maybe two.
Or I’ll do the shoulder press twice a week.”
We’ve all been there.
The temptation to push harder when something isn’t working is strong.
It’s logical.
It’s… human.
But the problem is that our body is not a war machine.
It’s a complicated, sensitive, even delicate system that responds to stimuli and stress.
And if the stress exceeds the recovery capacity… boom, plateau.
Increasing volume without considering recovery quality is like adding gasoline to an engine with a broken clutch.
You don’t go any faster; you just sizzle more.
It’s Not Just About Calories, It’s About Timing
Eating more isn’t necessarily synonymous with improvement.
I speak from experience, having tested every possible combination of peanut butter and oats before bed.
But if you drain your energy before training and then have a huge post-workout binge, you’re using calories like confetti: scattered, random, thrown about haphazardly.
Instead, this is where nutritional timing comes into play.
You want to fuel your body before the workout with medium-release carbohydrates and a light protein source (like oatmeal with banana and whey).
And afterward, you need to nourish it to promote protein synthesis and recovery (for example, basmati rice with chicken and a tablespoon of EVO oil).
It’s not just about how many calories you eat.
It’s when you eat them that can make all the difference between a plateau and a brand-new PR.
The Core of the Problem Might Be… Your Core
You’re there, ready to press the barbell overhead.
You prepare, inhale, hold your breath, push… and you start swaying like a scarecrow in the middle of a storm.
Here’s the secret that many ignore: the shoulder press isn’t just a matter of shoulders.
It’s a matter of stability.
The core – yes, the abs, but also the obliques and deep spinal muscles – is the foundation upon which you build the upward press.
If that foundation is weak or unstable, your body holds you back to protect you.
Do you want to improve your shoulder press?
Train your core with anti-rotational and functional movements, such as:
- Pallof press (they may seem trivial… but they can transform your performance if done right)
- Heavy carries (farmers, front, overhead…)
- Serious deadbugs, slow and controlled
- Dynamic planks with limb movement
The Silent Culprit? The Upper Back
When it comes to the shoulder press, everyone thinks of the deltoids.
But few ask themselves: “What if my scapula is sabotaging me?”
Scapular stability is everything.
If your scapulae move like leaves in the wind every time you push, you’re dispersing force.
Add to the combo:
- Serious face pulls (with focus on scapular movement)
- Bent-over rows with a wide grip
- Bodyweight or band YTW exercises
- Controlled shrugs with a pause at peak contraction
You’re Not Tired, You’re Disconnected: The Importance of the Nervous System
This is one of those points I only understood over time.
You might be full of energy, well-rested, and loaded with food…
And yet you can’t push past that damned weight you know you could lift.
The truth?
You might not be physically tired, but neurologically you are.
Every complex movement (like the shoulder press) requires motor coordination, not just strength.
And that comes from the brain.
Your central nervous system (CNS) needs to “learn” the movement, perfect it, and make it automatic.
How?
- Technical sessions with light loads
- Low-intensity sets with high quality
- Speed and control work (such as eccentric tempos or pauses at the sticking point)
You’re teaching your body to be efficient.
And once it is… strength follows like a well-trained puppy.
Technique: The Mirror Doesn’t Lie
Be honest:
How many times have you recorded yourself to really watch your shoulder press?
Not to post your PR on Instagram.
But to analyze.
Does the barbell move straight up?
Do you lean backward like a disguised incline bench?
Are your elbows under your wrists or do they shoot forward?
A small technical error can multiply under load.
Fix the basics:
- Feet firmly planted
- Glutes engaged
- Core as hard as rock
- A vertical, fluid, and aligned movement
Are You Sleeping Like a Beast or Like a Zombie?
Okay, simple question: are you sleeping well?
It’s not about how many hours you spend in bed, but how much you actually recover.
Because you can eat clean and train like crazy, but if you sleep too little and poorly, your body won’t push.
Sleep is the time when:
- You produce growth hormone
- You repair muscles
- You recharge the nervous system
Without that, strength doesn’t increase. Period.
Turning off screens earlier, doing a bit of stretching, establishing a routine…
Little things that make a big difference.
The shoulder press will thank you.
Stop Doing the Same Old Thing
There it is, the classic mistake: always doing the exact same version of the shoulder press.
Same barbell.
Same angle.
Same range.
The body adapts.
And when it adapts… it stops growing.
Instead, try to stimulate it from different angles.
Here are some killer variations that saved me during plateau moments:
- Z Press (sitting on the floor, no back support… all core and control)
- Single arm dumbbell press (challenges stability and coordination)
- Seated Arnold press (wider range, anterior and medial deltoids on fire)
- Landmine press (an angle that is less stressful on the shoulders, perfect if you’re tight)
It’s not “cheating”, it’s programming intelligently.
Sometimes, you need to deviate for a while to come back stronger on the main path.
Are You Really Plateauing… or Just Impatient?
It’s hard to admit, but there are times when the problem isn’t the program.
It’s you.
Or rather, your perception of progress.
Do you feel stuck because you’re not adding 2.5 kg every week?
My friend, welcome to the realm of advanced training.
At the beginning, improvements come quickly.
But after?
Every extra kilogram is a trophy.
An extra centimeter of range.
A cleaner execution.
An extra set with the same weight.
All of this is progress.
Even if the number on the bar doesn’t change immediately.
Learn to recognize the small signs of improvement:
- Less shaking during the movement
- More control on the way down
- Less need for a momentum-driven start
A plateau is often just an impatient focus on a slow but steady process.
Give yourself time.
Stay consistent.
Because, in the end, those who don’t quit… win.
Better Standing or Seated? It Depends on How Much You Want to Cheat (or Suffer)
A big locker room question:
Do you press more weight standing or seated?
Short answer:
Seated.
Long answer:
Seated, you have more stability.
The core works less.
The load is concentrated entirely on the shoulders and triceps, and you can press without having to control your whole body.
Standing?
It’s total warfare.
It requires stability, balance, strength in the lower back, core, and glutes.
Every muscle is activated to keep you upright while you push the barbell overhead.
Result?
Standing, you usually press less weight, but you work harder.
And that’s not a bad thing.
Alternating between the two variations can help you break through a plateau:
- Seated = heavier loads, muscle isolation
- Standing = more functional, a full-body challenge
In both cases… it hurts, but in a good way.
Try Changing the Exercise Order: Don’t Be as Rigid as a Board
I bet your upper body session goes like this:
Right?
Here’s the problem: by the time you get to the shoulder press, you’re already done.
I’m not saying you should always start with it.
But every now and then, reverse the order.
Put the shoulder press as your first exercise.
When you’re fresh.
When your muscles aren’t already burning.
When the mind-muscle connection is still alert.
Or try it after some light back activation exercises, like a couple of sets of face pulls.
Changing the sequence stimulates the body differently.
Sometimes, simply prioritizing a neglected exercise…
Can unlock numbers that seemed stagnant for months.
Change the Frequency: Don’t Do the Same Thing Every Week
Have you always done the shoulder press once a week?
Try twice.
But be careful: not twice the same workout.
For example:
- Monday – Heavy, barbell, 4-6 reps
- Thursday – Technical, light dumbbells, 10-12 reps, slow and controlled movements
Or:
- Session A – Standing shoulder press, barbell
- Session B – Seated Arnold press with dumbbells
Changing the frequency doesn’t just mean “more often.”
It means smarter.
Alternate intensities, angles, and different activations.
That way, you train the entire motor pattern without destroying yourself.
Nutrition: Maybe You’re Eating… But Not for the Shoulder Press
Okay, you’re eating more.
But… are you eating to push better or just to have more calories on you?
The shoulder press needs specific fuel.
It’s not enough to fill your stomach and hope that the barbell will rise on its own.
You need:
- Foods that help your nerves work well (such as eggs, salmon, spinach)
- Things that keep your joints happy, like olive oil, avocado, bone broth
- Fruits and potatoes to fuel the muscles before training
- And water, lots of water, to keep your entire body reactive and “well-lubricated.”
Conclusion
Hitting a plateau sucks.
You feel trapped, frustrated, sometimes even “defeated.”
But you know what?
The plateau is just a messenger.
It tells you that it’s time to stop, observe, and change something.
Not to give up.
So, breathe.
Clear your thoughts.
Review your plan.
And then get back under that barbell, but with a keener eye, a stronger core, and a sharper mind.
Because the shoulder press, the real one, the one done right, the one that goes up straight and powerful…
Is stuff for warriors.
FAQs
Do smaller muscles plateau sooner?
Yes, usually they do.
They have less growth potential and fatigue more quickly.
They require more variety and attention to recovery.
Can I perform the shoulder press if I have minor shoulder discomfort?
Only if it’s a minor discomfort.
In case of real pain, it’s best to stop and get checked out.
Use dumbbells and work on your range of motion.
Is it normal to have one shoulder stronger than the other?
Yes, it happens to everyone.
But if the difference is significant, work unilaterally and pay attention to your technique.
Does it make sense to do it even if I don’t want huge shoulders?
Absolutely.
It strengthens posture, core, and functionality.
It’s not just for aesthetics.
