Should You Overhead Press for Muscle Growth?

Summary

This video explores the effectiveness of the overhead press in building muscle, particularly for the delts, triceps, and upper pecs. It compares various overhead press variations, including frontal and sagittal plane presses, highlighting their impact on muscle activation. The video also contrasts overhead presses with lateral raises, debunking myths about their effectiveness. The key takeaway is that while lateral raises are better for side delts, overhead presses are efficient for front delts and overall upper body development. Ultimately, the overhead press is a valuable exercise for a well-rounded, muscle-building program, but not essential on its own.

Takeaways

• 😀 Overhead presses are effective for building front delts, but the side delts may benefit more from lateral raises.
• 😀 There are different variations of the overhead press, including frontal and sagittal plane presses, which emphasize different parts of the deltoids.
• 😀 The scapular plane (front barbell overhead press) and frontal plane (behind the neck or dumbbell overhead press) can both activate the side delts effectively.
• 😀 External rotation during overhead presses enhances front delt involvement, while side and rear delts are minimally affected by this.
• 😀 There is a debate over whether seated overhead presses provide more stability and mechanical tension, but research shows standing presses also yield similar muscle activation for hypertrophy.
• 😀 The behind-the-neck overhead press may activate the side delts slightly more compared to the front press, but the risk and comfort factor should be considered.
• 😀 Overhead presses, especially in the sagittal plane, are less effective for triceps hypertrophy due to minimal involvement of the long head of the triceps.
• 😀 While overhead presses involve shoulder flexion and activate the front delts, they do not significantly target the upper pecs, with incline pressing being more effective for the chest.
• 😀 The front delts are highly activated during overhead presses, making them one of the best movements for building front shoulder mass.
• 😀 Lateral raises may be more effective for side delt growth compared to overhead presses, but the latter still provides a good stimulus for overall shoulder development.
• 😀 Overhead presses are not a waste of time and can be part of a well-rounded program, especially if you're aiming for overall strength or enjoy the movement itself.

Q & A

Are overhead presses effective for training the side delts?

Yes, overhead presses, especially those in the frontal plane, can effectively train the side delts. They provide good leverage for shoulder abduction, which targets the side delts well. However, lateral raises are likely more effective for isolating the side delts.

Do overhead presses hit the front delts as well as lateral raises?

Overhead presses, particularly those in the scapular or frontal plane, target the front delts very effectively. However, lateral raises specifically isolate the side delts and may not provide as much stimulus to the front delts as overhead presses.

What is the significance of external rotation in overhead presses for deltoid training?

External rotation during overhead presses enhances the leverage for the front delts, allowing for better abduction. This rotation does not significantly affect the side or rear delts, making the front delts the primary target in most overhead press variations.

What is the difference between sagittal and frontal plane overhead presses?

Sagittal plane overhead presses, such as with a narrower grip, focus on shoulder flexion, which heavily targets the front delts. In contrast, frontal plane presses, like behind-the-neck or dumbbell presses, involve shoulder abduction and better target the side delts.

How does muscle leverage affect deltoid activation in overhead presses?

Leverage, or the moment arm, determines how much a muscle is activated during a movement. In overhead presses, the side delts have greater leverage in the frontal plane, while the front delts take over at higher shoulder angles, especially during presses performed in the sagittal plane.

Is the behind-the-neck barbell overhead press safe?

For individuals with normal trunk stability and good shoulder range of motion, behind-the-neck barbell overhead presses are considered safe for the shoulders and spine. However, if uncomfortable, alternative variations like dumbbell presses or scapular plane presses are suitable alternatives.

Do dumbbell overhead presses activate the triceps more than barbell presses?

While dumbbell overhead presses can activate the triceps, particularly the lateral head, they tend to produce less triceps activation than barbell presses in the frontal or scapular plane. However, sagittal plane dumbbell presses can still effectively target the triceps.

What role do overhead presses play in upper pec development?

Overhead presses do engage the upper pecs, especially in the sagittal plane where shoulder flexion occurs. However, they are less effective for upper pec development compared to incline bench presses, which are more targeted for this purpose.

Can overhead presses alone build sufficient side delt muscle?

Overhead presses can train the side delts, especially when performed in the frontal or scapular plane. However, lateral raises are more effective for isolating and maximizing side delt growth, and should ideally complement overhead presses for better results.

Do the claims that lateral raises are overrated hold up against overhead presses?

While some studies have shown similar side delt activation between front barbell overhead presses and dumbbell lateral raises, other research suggests lateral raises provide better side delt activation. Therefore, while overhead presses are beneficial, lateral raises are still a more effective exercise for side delt isolation.