I remember pausing before clicking the “publish” button on this one. With the amount of hate the overhead press receives, I knew this was going to be controversial. But, I had to do it. So, is the overhead press overrated?
The overhead press is NOT overrated. On the contrary, it is the best upper body exercise to build shoulder size and strength as well as overall balance and stability. It is the only pressing exercise which hits the side deltoids effectively. There is excellent carryover to other pressing exercises like the bench press. Additionally, the overhead press has a long range of motion, is difficult to cheat with, and is generally safer than the bench press. And there are lots of effective overhead press variations to choose from.
It’s time to dispel the myth, once and for all, that the overhead press is overrated. To understand why this is not the case, we must look in detail at the specific benefits of the exercise.
Before that, I recommend watching this video by bodybuilding YouTuber AlphaDestiny on building big delts with the overhead press:
Why the Overhead Press is NOT Overrated
The overhead press has a rich history in weightlifting, being one of the original strength competition lifts. You can read more about that here. Despite its rich history and success in bodybuilding, powerlifting, Olympic lifting, strongman, and even Crossfit, the overhead press still receives tons of hate.
I have a feeling I know why. It’s a really difficult movement and your overhead pressing weight is almost assuredly going to be far lower than your bench press. It definitely doesn’t have the immediate ego boosting power of the bench press.
But, if you stay the course with the overhead press, and perform it wisely and consistently, it will reap enormous benefits for your overall strength and physique.
Eight Benefits of the Overhead Press
#1 – Increased Shoulder Size and Strength
Even the detractors of the overhead press cannot deny its ability to grow massive and strong deltoids. The overhead press, unlike other pressing movements, puts the majority of the attention on the deltoids, both the anterior and medial deltoids.
Anterior deltoids:
Medial deltoids:
Sure, there is some deltoid involvement in flat and incline bench presses, but in order to fully train the deltoids with one lift and overload them efficiently, the overhead press is inferior to none.
According to one study, sponsored by personal training brand ACE Fitness, 16 healthy male subjects ages 18-30 performed the ten most common shoulder exercises performed by recreational lifters, athletes, and ones most recommended by personal trainers. This included the dumbbell shoulder press (overhead press). Electromyogrphy (EMG) electrodes were used to test muscle activation for each head of the deltoid.
Average EMG (%MVC) for the Anterior Deltoid:
| Exercises | Average EMG |
|---|---|
| DB Shoulder Press | 74 ± 15.9 |
| DB Front Raise | 57 ± 11.9 |
| Battling Ropes | 49 ± 16.0 |
| Push Ups | 48 ± 14.5 |
| Cable Diagonal Raise | 46 ± 19.0 |
| Dips | 41 ± 15.5 |
| BB Upright Row | 33 ± 15.2 |
| Bent Arm Lateral Raise | 32 ± 18.5 |
| 45-Degree Incline Row | 6 ± 4.0* |
| Seated Rear Lateral Raise | 5 ± 4.1 |
Note: MVC = Maximum Voluntary Contraction. The higher the percentage, the more muscle activation.
The dumbbell shoulder press elicited far greater muscle activation for the anterior deltoid than any other exercise. And, while ranking sixth out of ten for medial deltoid activation, it still resulted in a fairly high activation score.
#2 – Only Pressing Movement Which Hits the Side (Medial) Delts
The anterior deltoid is hit to some degree in every pressing movement, from decline bench press to flat and incline. However, the medial deltoid is only effectively hit on the overhead press, and particularly on the standing overhead press where you can get the maximal range of motion.
Because of the vertical trajectory of the overhead press, the medial delt becomes involved in the lift in a way that doesn’t happen with other pressing exercises:
That being said, to hit your medial delts fully, you should still be incorporating some sort of lateral raise.
#3 – Carryover to Multiple Lifts
Perhaps one of the biggest advantages to doing the overhead press is the carryover it will give to several important lifts. If you are looking for a big bench press, the overhead press will help not only give you stronger anterior delts, but it will also help improve your triceps lockout strength on the bench press. The overhead press strongly activates the triceps in the middle portion of the lift:
It will also help you improve your clean and jerk if you are an Olympic lifter. And, for strongman training it will directly translate to the log press. It can even help your back squat, since the abs become strongly involved in stabilizing the lift.
#4 – Develops Balance and Stability
The overhead press is a true compound exercise in every sense of the word. One of the reasons it is so difficult is because of the engagement it brings to your entire body. This is especially true in the standing version. Pressing a weight overhead, especially if you are going heavy, requires your entire body to stabilize that weight.
Your core will become fully engaged in stabilizing the lift, especially at the top of the movement:
The balance and overall stability gained from a properly performed overhead press cannot be overstated. If you don’t believe me, try doing your one rep max standing overhead press and see how much effort it takes to stabilize that weight. Be careful though and practice proper form!
#5 – Multiple Variations Available
Another benefit of the overhead press is the amount of variations it offers:
Military Press With a Barbell:
Military Press With Dumbbells:
Push Press:
Seated Overhead Press With a Barbell:
Seated Overhead Press With Dumbbells:
Arnold Press:
#6 – Long Range of Motion
The only pressing exercise which puts the shoulders through a full range of motion is the overhead press. In the flat bench press, the deltoids do not extend fully upward, and because of that the majority of the resistance is placed on the triceps and chest. With the overhead press, the shoulders are being fully rotated, and if you are pushing it slightly behind your head as you should be, all three heads of the deltoid will be activated.
This longer range of motion means the muscle will be worked more thoroughly. This results in larger strength and size gains for your shoulders. It’s the same reason ¼ squats don’t build big legs. You need to go at least to parallel on your squats to build big legs. Likewise, with presses, you need to do them overhead to build big shoulders.
#7 – Difficult to Cheat
Now, I’m not saying it’s impossible to cheat on the overhead press. I mean, where there’s a will, there’s a way, right? But, the mechanics of it (especially the standing version) are such that it limits the amount of cheating which can be accomplished.
The biggest way you can cheat with the standing overhead press is to use leg drive. Technically, that is known as a push press, which is a variation of the standing overhead press. That’s about it though. You can really try to arch your lower back to try to get the weight up, and it’s not good for your back, but it isn’t akin to lifting your butt up on the bench press. It’s so easy to just lift your butt up on the bench press and drive the weight up with your legs.
Not so with the overhead press. That’s one of the reasons I love this movement. It really tests your upper body strength.
#8 – Safer than the Bench Press
Okay, so this may be a bit triggering to some, but, the truth is the overhead press is far safer than the flat bench press. It’s a bit counter intuitive. I mean, it just seems like pressing weight over your head is a dangerous activity to engage in.
With the flat bench, there is always the slight chance of a freak accident occurring and you dropping the weight on your chest, or even worse, your neck. This has happened before, and unfortunately, people have died.
The overhead press just doesn’t carry this same type of risk. If you can’t press it up, you just lower the bar to your shoulders. The worst that happens is you drop the weight in front of you. As long as you are not using a thumbless grip, and you should never use a thumbless grip while pressing, there is virtually zero chance of the weight falling on you and hitting your head.
Furthermore, if you perform the overhead press correctly, and push the bar back at the top by shrugging your shoulders, it is actually healthy for your shoulders. It strengthens your deltoids and rotator cuff, both which help prevent damage to your shoulders.
Is Overhead Pressing Necessary Though?
Strictly speaking, no. Despite its many benefits, the overhead press is not necessary for shoulder development. You can get by with incline presses, front raises, and lateral raises. But it will take longer to develop your deltoids fully this way. And you will be missing out on the biggest pressing exercise to strengthen your shoulders and test your upper body strength.
Why spend all that extra time doing a bunch of volume with smaller exercises or exercises that don’t target your delts directly, when you can just do the overhead press?
Of course, I still recommend throwing in those smaller isolation exercises to fully round out your shoulders.
If you really want 3D delts, go press some weight overhead!
Continue Reading
