Struggling with Shoulder Presses? The Problem Might Be Your Anterior Pelvic Tilt
- Michael Dilworth
- Jul 27, 2025
- 2 min read
Do you ever feel like you're fighting your own body when trying to press weights overhead?
You're not alone — I experience the same thing.
In fact, in one of my own workouts, I noticed that my dumbbell shoulder press felt off. My arms were pushing forward instead of straight up, and my ribs were flaring out like crazy. It didn’t feel stable, and it definitely wasn’t ideal for my spine.
But here’s the surprising part: The issue wasn’t just in my shoulders — it was in my pelvis.
The Real Culprit: Anterior Pelvic Tilt
I realized I was dealing with anterior pelvic tilt — where the pelvis tips forward, exaggerating the curve in the lower back and shifting posture out of alignment.
This postural habit can wreak havoc on overhead movements. When your pelvis tilts forward:
Your low back arches excessively
Your ribs tend to flare upward
Your core disengages
Your overhead range of motion suffers
The Fix: Glute Bridges
To address this, I took a step back and performed some glute bridges — a simple but effective exercise to wake up the glutes and bring the pelvis back into a more neutral position.
After just a few sets, I stood up again and re-tested my shoulder press. The difference? Noticeable.
I stood taller
My low back was more neutral
Rib flare was reduced
My press felt stronger and more vertical
Lesson Learned
Sometimes poor movement mechanics aren’t due to weakness in the working muscles — they’re caused by misalignment or imbalances elsewhere.
Your glutes, core, and pelvis all play a supporting role in how well your shoulders move. Fix those fundamentals, and your overhead lifts will feel more stable and effective.
Are You Dealing With the Same Thing With Shoulder Press?
If your overhead press feels awkward, or your ribs flare when lifting, don’t ignore it. Try a few glute bridges before your next shoulder day and see how it feels.
Want more tips like this? Follow me for corrective exercise advice, real-world training tweaks, and better results with less pain.
Comments