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The overhead press is a powerful exercise that targets multiple muscle groups in the upper body. Primarily, it trains the shoulders, including the anterior deltoids, and is excellent for building shoulder strength and stability. Additionally, it activates the upper back, core muscles such as the abdominals and obliques, and the triceps, particularly the medial and lateral heads. The overhead press can be performed with variations, such as using a barbell, dumbbells, or kettlebells, and can be done in a standing or seated position, each offering unique benefits and challenges to the muscles. This exercise is a great way to build overall upper body strength and improve functional, real-world strength.
| Characteristics | Values |
|---|---|
| Type of exercise | Overhead press |
| Target muscles | Shoulders, upper chest, triceps, traps, deltoids, glutes, abs, obliques, lower back, spinal stabilizers, rotator cuff muscles, pectorals |
| Muscle groups | Upper body, core |
| Variations | Turkish get-up, seated row, bent-over row, barbell row, dumbbell row, pushups, scapular retraction, prone lateral raise, military press, barbell overhead press, dumbbell overhead press, hammer shoulder press |
| Tips | Keep elbows under wrists or slightly inward, engage glutes and abs, maintain stability through the spine, keep chest high, press weight overhead, maintain proper form, avoid locking elbows, keep shoulder blades down |
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What You'll Learn
Shoulders
The overhead press is a great training tool for the shoulders and is an excellent way to introduce overhead pressing while working on building shoulder mobility. It is a classic strongman move that helps build boulder shoulders.
The overhead press primarily targets the shoulders, specifically the front deltoids, and works the front and lateral heads of the shoulder better than other presses. It is also great at working the medial and lateral heads of the triceps. However, it does not work the long head of the triceps. The overhead press also strengthens the shoulder muscles by assisting in lifting weights overhead, removing the need for doing shrugs as an isolation lift.
To get the most out of this exercise, it is important to maintain proper form. Avoid locking your elbows when you reach the top of your lift, as this will transfer tension from your deltoids to your triceps, which are not the target of this exercise. Keep the contraction in your shoulder muscles by avoiding completely locking out your arms. Additionally, keep your shoulder blades down during the press and avoid shrugging them up towards your ears.
The overhead press can be performed in a standing or seated position. When performing the press while standing, you work most of the large muscles in your upper body, including the shoulders. It also works the abdominals and obliques, as well as several important postural muscles, such as the serratus anterior and external rotator muscles.
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Upper back
The overhead press is a compound exercise that works the muscles in your upper body, including your upper back. It is particularly useful for building upper body strength and improving shoulder mobility and stability.
When performing an overhead press while standing, you must balance and stabilise the barbell, which activates your core and improves your ability to use your strength in sports or real-life settings. This is because your lower back and core muscles are contracted to keep your body stabilised and upright.
The overhead press also works several important postural muscles, such as the serratus anterior and external rotator muscles (supraspinatus, infraspinatus, and teres minor).
To perform an overhead press, you start with the weights at shoulder level and your elbows tucked into your body. You then press upwards until your arms are almost fully extended, and then lower the weights back down to the starting position.
To activate your upper back muscles during an overhead press, you can try the following:
- Flex your upper back muscles in the scapular area during the lockout phase of the lift.
- Create a 'lat shelf' by raising your elbows and flexing your lats to create a shelf out of your upper back.
- Puff up your chest by clenching your upper back muscles.
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Core
The overhead press is a highly effective exercise for building core strength and stability. It is a dynamic movement that requires coordination and balance, which are essential for a strong core. When performing the overhead press, the core muscles must engage to stabilise the spine and maintain proper alignment. This is particularly true when using a barbell or dumbbells, as the weight moves both vertically and horizontally, requiring even more core engagement.
The overhead press works the abdominals, lower back, and obliques, leading to improved overall core strength and stability. It also improves functional strength, making it easier to perform everyday tasks such as lifting heavy objects or reaching for items on high shelves.
To perform the overhead press with good form, it is important to maintain a neutral spine and engage the core to prevent excessive arching of the back. This helps to strengthen the deep core muscles, including the erectors, obliques, and rectus abdominis.
The overhead press can be performed with various equipment, including barbells, dumbbells, kettlebells, and resistance bands. Each variation offers unique benefits and challenges, allowing individuals to tailor their workout to their specific goals and abilities. It is important to note that the overhead press requires precise technique and strong shoulder stability, which can be challenging to master.
Incorporating the overhead press into a workout routine can help develop a strong and functional core that will support various daily activities. It is a valuable exercise for athletes and lifters seeking to improve their performance and increase their overhead strength and power.
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Triceps
The triceps are one of the three main muscles targeted by the overhead press. The triceps, or triceps brachii, are large, thick muscles located on the dorsal or rear section of the upper arm. When well-developed, the triceps often have a horseshoe shape. The primary function of the triceps is to help with arm extension at the elbow, and they are engaged during any pushing motion.
The overhead press is an excellent way to build tricep strength. To increase tricep muscle mass, you can perform overhead press variations such as the standing barbell overhead press, the standing dumbbell press, and the seated overhead press.
To further strengthen the triceps, you can perform assistance lifts that work similar movement patterns to the overhead press, such as tricep extensions. Tricep extensions will help you build more balanced musculature, and most of the muscle you build will help improve your overhead press.
It is important to maintain proper form when performing the overhead press to ensure you are getting the full benefit of the exercise and to avoid injury. This includes keeping your elbows slightly forward and ensuring your wrists are aligned with your triceps to prevent shoulder strain.
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Traps
The overhead press is a great exercise for building muscle and strength in several parts of the body. One of the muscle groups targeted by this exercise is the trapezius muscles, or "traps".
When performing the overhead press, the trapezius muscles are engaged to stabilise and balance the weight. This is especially true when using dumbbells, as the need for balance and stabilisation is greater than when using a barbell. The standing version of the overhead press also targets the trapezius muscles more than the seated version, as the back is unsupported and the upper and lower back muscles are used to a larger degree.
The traps help to hold the weight overhead by rotating the scapulae upwards, and they are essential for stabilising the shoulder joints. While some sources suggest that the overhead press may not be the most effective exercise for building the traps, as the load is relatively low compared to other exercises, it is generally agreed that the overhead press does work the traps to some degree.
To build bigger traps, it is recommended to include other exercises such as heavy pulls, shrugs, and the landmine press in addition to the overhead press. By incorporating these exercises, you can effectively target the trapezius muscles and stimulate muscle growth in this area.
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Frequently asked questions
Overhead presses work the shoulders, upper back, core, triceps, and front deltoids.
Variations of the overhead press include the standing barbell overhead press, the standing dumbbell press, the seated overhead press, and the military press.
The overhead press is a functional movement that trains the whole body and improves stability. It also helps to build shoulder strength and mobility, and can be used to increase bench press strength.
Exercises that work similar muscles to the overhead press include push-ups, Turkish get-ups, rowing exercises, and exercises that target the small muscles in the shoulders and upper back such as scapular retraction and prone lateral raise.
