What Muscles Does Overhead Press Work

A popular exercise, so what is the overhead press & what muscles does overhead press work.Lets start with understanding its origin and its movement.

The overhead press is an upper-body weight training exercise where an individual presses a weight overhead while seated or standing. It is primarily designed to develop shoulder muscles, specifically the anterior deltoids.

Key characteristics of the overhead press include:

Can be performed with various equipment: barbells, dumbbells, or kettlebells

• Executable in multiple variations:
  • Standing or seated
  • One-handed or two-handed
  • Simultaneous or alternating arm movements

Historically, the overhead press was once a component of Olympic weightlifting as part of the clean and press movement. However, it was removed from competition in 1972 due to difficulties in judging proper technique

The overhead press has a rich history dating back to the 19th century. Its origins can be traced to the early days of physical culture and strongman performances. In the mid-19th century, educators like Dio Lewis in the United States began encouraging students to press light dumbbells overhead to improve health, strength, and concentration.

Simultaneously, the British army introduced dumbbells into their training regimen in the 1860s, familiarizing soldiers with overhead pressing movements. The birth of strongman shows in the late 19th century significantly popularised overhead pressing. Renowned strongmen like Louis Cyr, George Hackenschmidt, Arthur Saxon, and Eugen Sandow frequently incorporated overhead pressing in their performances . The introduction of barbells in the late 19th century led to more standardised forms of military pressing .

Competitive weightlifting, which began in London in 1891, often included overhead pressing as a measure of strength . The strict military press, performed with heels together and a rigid back, became a standard lift. Arthur Saxon, considered one of the strongest men of the early 1900s, was credited with pressing 225 lbs using this strict method.

Olympic Weightlifting Era

The overhead press gained further prominence when it was included as one of the three lifts in Olympic weightlifting, introduced at the 1928 Amsterdam Olympic Games. The press, along with the snatch and the clean and jerk, formed the core of competitive weightlifting for decades .However, the technique evolved over time. The slow, steady press of the early days gave way to the "continental press," which involved a quick backbend before the lift, allowing lifters to use larger muscle groups and lift heavier weights .

Decline and Legacy

In 1972, the press was removed from Olympic weightlifting competitions due to difficulties in judging proper technique. This marked a significant shift in the exercise's prominence, with the bench press subsequently becoming more popular as an upper body push movement. Despite its removal from competitive weightlifting, the overhead press remains a valuable exercise for developing shoulder strength and overall upper body power. Its legacy continues in various forms, including the strict press, push press, and military press, used in strength training programs worldwide

The primary muscles targeted during the overhead press are the deltoids, which are the muscles of the shoulders. Specifically, the anterior deltoid (front shoulder), lateral deltoid (side shoulder), and posterior deltoid (rear shoulder) all come into play during this exercise. These muscles are responsible for shoulder abduction and flexion, making them crucial for upper body strength and stability.

So what  muscles does overhead press work through its its phases?

In addition to the deltoids, the overhead press also works the trapezius muscles, which are located in the upper back and neck. The trapezius muscles help stabilize the shoulder blades during the movement, ensuring proper form and alignment. The triceps brachii, located on the back of the upper arm, are also engaged as they assist in extending the elbow during the press.

The overhead press is a complex movement that engages multiple muscle groups throughout its execution. Here's a detailed explanation of the muscles worked during the different phases of the overhead press:

• Initial Phase

In the beginning of the movement, as you start to press the weight upward:

1. Anterior deltoids (front shoulders) are the primary movers, initiating the shoulder flexion.
2. Pectoralis major (upper chest) assists in the initial push, especially with a narrower grip.
3. Medial deltoids (side shoulders) contribute to the lifting motion.
4. Triceps begin to engage to extend the elbow joint.

• Mid Range Motion

As the weight moves past shoulder level:

1. Deltoids (all three heads - anterior, lateral, and posterior) continue to work.
2. Triceps become more active in extending the arms.
3. Trapezius muscles (upper back) engage to stabilise the shoulder blades.
4. Serratus anterior muscles activate to support scapular movement.

• Lockout Phase

As you approach full extension overhead:

1. Triceps work hard to fully extend the elbows.
2. Deltoids (particularly lateral and posterior) maintain shoulder stability..
3. Upper trapezius assists in elevating the shoulder girdle.
4. Rotator cuff muscles (supraspinatus, infraspinatus, teres minor) work to stabilise the shoulder joint.

• Throughout the movement

Several muscles work isometrically or as stabilizers throughout the entire press:

1. Core muscles, including abs and obliques, engage to maintain torso stability, especially in standing variations.
2. Erector spinae (lower back muscles) activate to support spinal stability.
3. Serratus anterior and lower trapezius work together to provide scapular stability and upward rotation.

• The degree of muscle activation can vary based on factors such as grip width, standing vs. seated position, and equipment used (barbell, dumbbells, or kettlebells)
• While the overhead press does work the upper chest to some extent, it's not as effective for chest development as exercises like the bench press

By understanding the muscular involvement throughout the overhead press, you can better appreciate its effectiveness as a compound upper body exercise for developing shoulder strength and overall upper body musculature.