Overhead press is an exercise that works the shoulders, upper back, triceps, and biceps. In fact, it’s a compound exercise that works multiple muscle groups at the same time. It’s also a functional exercise as lifting overhead is a movement you do in daily life. Although overhead press primarily works, the anterior and middle heads of the deltoid, all three heads, including the posterior head, are stimulated with this movement. To do an overhead press, you can use barbells or dumbbells. Being a bit intimidated by barbells, most beginners start with dumbbells. You can also do this exercise standing up or seated on a bench. Is there a benefit to one approach over the other?
Barbells vs. Dumbbells and Seated vs. Standing
As mentioned, there are various approaches to overhead presses. You can stand or sit while pressing overhead and you can press using a barbell or two dumbbells. Some people even use resistance bands when they press overhead. Is one approach more effective?
In one study, researchers asked 15 healthy men to do standing or seated overhead presses. At different times, they used barbells and dumbbells. While they did the exercises, the participants were hooked up to an EMG machine to measure muscle activation. They measured muscle activation at all three heads of the deltoids as well as the triceps and biceps.
But first, the researchers determined the subjects’ one-rep max using dumbbells and barbells in the seated and standing position. Then, the participants completed five repetitions of the exercise at 80% of their 1-rep max while standing, sitting, and using barbells and dumbbells. The sessions were done on separate days with an average of four days of rest in between.
The guys performed better on the standing one-rep max test when they used a barbell as opposed to dumbbells. In fact, they were able to lift 7% more using the barbell. This isn’t surprising since it’s easier to stabilize a barbell than a set of dumbbells. They were able to lift 10% more using a barbell as opposed to dumbbells when seated. So, using a barbell may allow you to handle more weight than using dumbbells.
What about standing vs. seated? Performing overhead presses seated was associated with a higher one-rep max. This means the guys were able to lift more weight overhead in a seated position than when they were standing. Again, the added stabilization of being in a seated position likely explains the difference. So, using a barbell and doing the exercise in a seated position maximizes the amount of weight you can lift overhead.
What about muscle activation with barbells/dumbbells and seated/standing? The EMG results showed that dumbbell overhead presses in a standing position activated the three heads of the deltoids most. Doing the exercise seated and with a barbell activated the deltoids the least.
How about the biceps and triceps? Standing overhead presses using a barbell hit the biceps and triceps harder than barbell presses in a seated position. Using a barbell also worked the triceps and biceps harder than using dumbbells. So, in terms of muscle activation of the upper body, standing wins over seated for both deltoid and biceps and triceps activation. But whether you use a barbell or dumbbells depends on what you’d like to target most. For shoulders, choose dumbbells. For triceps and biceps, use a barbell.
Standing Dumbbell Presses Require the Most Stability
When you stand to do overhead presses, you’re forced to stabilize your body when you do the exercise. Your core is activated more and, as this study showed, the deltoids get more stimulation in a standing position. Using dumbbells further forces your body to stabilize. So, you’ll get the most core stimulation if you stand and use dumbbells as opposed to a barbell. Standing also challenges your balance skills, especially if you use dumbbells. We need to work on our balance skills, especially as we age.
When you sit, the bench offers supports, so you don’t have to activate your core muscles as much when you lift overhead. When you stand up and lift overhead, it places considerably more demand on your core. But, in a seated position where you’re stable, you can handle more weight. For a beginner, the seated position is a good option as it doesn’t require as much core strength and it’s easier to handle the weight when seated. If you have a history of back pain or spine problems, the seated overhead press may be safer too, but regardless of which approach you take, good form is critical to avoid shoulder problems.
Precautions When DoingOverhead Presses
Overhead presses are one of the best exercises for getting strong deltoids and upper back. But, it’s easy to get sloppy with the movement and you need good form to avoid injury. You may find it easier and safer to use a narrow grip when lifting overhead as this reduces the tendency to flare the elbows.
Also, work on your core strength, especially if you do standing overhead presses. You need strong core muscles to keep your pelvis stable throughout the exercise. If you lack core stability, there’s a tendency to arch your back when you press overhead, and this can damage your back and spine. Also, work on improving the range-of-motion of your shoulders. When your shoulders have good mobility, there’s less of a tendency to arch your back to get the weight overhead. If you do seated overhead presses, a bench with a back is a better choice as it supports your spine better than a bench without a back. Small things like this can make a difference, especially if you’re just starting to do overhead presses.
The Bottom Line
The overhead press is one of the best exercises for strengthening the shoulders and it also works the triceps and biceps. Now, you know how seated/standing and barbell/dumbbell overhead presses differ in terms of muscle activation. Ultimately, which you do depends on your objectives. You may want to do them sitting and standing with dumbbells and barbells on different occasions to work the muscles in different ways.
References:
Journal of Strength and Conditioning Research,” 27 (7): 1824–1831, 2013
Breaking Muscle. “The Overhead Press: The Difference Between Seated, Standing, Dumbbell, And Barbell”
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