I was yesterday night having fun with my two-years old daughter, doing Overhead Presses with an almost weightless aluminium tube, when I realized that my shoulders make cracking noises. I had never heard them in the gym, but now at home I can clearly hear them.
This might be partly because my shoulders are more of a crap than usual, since I am waiting for a light tendonitis to heal, but I suspect it has something to do with the fact that I have bad posture and slightly bent forward shoulders.
According to this answer here in another post,
The posture of the shoulder/scapula is important when doing exercises to strengthen the Rotator Cuff. If the shoulder is in the rounded position (from tight pecs or weak scapular muscles) it can put more strain on the RTC tendons, especially when raising the arms overhead. The cuff can become impinged between the acromion and the head of the humerus.
Additionally, according to this other text in a blog,
The deltoids are a multidirectional muscle with three distinct sections (heads) that move the arm in different directions. Overhead presses target the front and side. However, degree of involvement can be altered considerably with slight modifications and once again, balanced development is key. Generally speaking, most people are overdeveloped in front, which causes the upper arm to rotate inward and results in a postural deficiency characterized by rounded shoulders.
Would it be therefore a good idea to look for another basic, compound shoulder exercises that put less emphasis on the Front Delt, for people with rounded shoulders?
According to EXRX, Upright Row is a basic, compound exercise that mainly targets the Lateral Deltoid and not the front. And the list of synergistic muscles includes the Rotator Cuff: Supraspinatus, Infraspinatus and Teres minor. As a comparison, see the Barbell Military Press that works mainly the Front Deltoid.
Therefore the question: is Upright Row a good alternative to Overhead Press for people with rounded shoulders? Why / why not? (within a program such as SS or SL5x5)