Unable to press barbell overhead due to mobility

So I work in front of a computer all day, and have the typical kyphotic posture as a result. I don’t have any associated pain, but I struggle tremendously with overhead pressing. When pressing, I’m only able to get lockout my elbows with around 45 degrees of extension. Depending on how bad my mobility is for the day seems to determine how much I’m actually able to lift overhead. I’m sure all the usual factors are at play such as poor thoracic extension, poor scapular upward rotation, etc. I know you guys don’t typical promote foam rolling or static stretching to improve mobility issues such as this, but I’m curious what you guys might suggest to improve this.

Out of curiosity, can you raise your hands over your head with your elbows locked out without anything in them?

No, I cannot.

Hey @rrw023 ,

There are a couple of movements you could try to help with improving your overhead mobility. My first suggestion would be a single arm landmine press. With this movement you can self-select how much range of motion you go through depending on how far away you stand from the barbell. The closer you stand, the more overhead you’ll press and vice versa. This can be a great starting point to begin loading the available range of motion you have and you can aim to gradually go into more shoulder flexion. Anywhere from 2-4 sets x 10-15 reps @ RPE 7-8 should do the trick for your vertical pressing slot.

Another movement you could try is a Dumbbell Pullover. Same concept as the landmine press, you can begin by working in a tolerable range of motion and aim to gradually increase over time. Again, 2-4 sets x 10-15 reps @ RPE 7-8 would work well here.

Hope that helps,
Charlie