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🤔The Overhead Press Is OVERRATED? (Science-Based)
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Is the Shoulder Press overrated for building well-rounded shoulders?
If we look at research investigating different Shoulder Press variations, we see that a Shoulder Press mostly targets the front part of your shoulders (front deltoids) [1].
You could argue that with exercises like the Incline Bench Press, Heavy Weighted Dips, and Cable Chest Flyes, the front deltoids already get some stimulation. So you would be better off focusing more of your shoulder exercises on the side and rear deltoids to build well-rounded shoulders, right?
Well, from my perspective, we can still benefit from incorporating a challenging Shoulder Press variation in your routine. So that you have at least one exercise fully focused on training a vertical push to develop the front deltoids.
But instead of doing 4-5 different types of shoulder presses in your routine, make sure you also leave enough space in your training for good Side Raise and Rear Delt Flye variations.
📚Scientific Reference:
1. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of body position and loading modality on muscle activity and strength in shoulder presses. The Journal of Strength & Conditioning Research, 27(7), 1824-1831
If we look at research investigating different Shoulder Press variations, we see that a Shoulder Press mostly targets the front part of your shoulders (front deltoids) [1].
You could argue that with exercises like the Incline Bench Press, Heavy Weighted Dips, and Cable Chest Flyes, the front deltoids already get some stimulation. So you would be better off focusing more of your shoulder exercises on the side and rear deltoids to build well-rounded shoulders, right?
Well, from my perspective, we can still benefit from incorporating a challenging Shoulder Press variation in your routine. So that you have at least one exercise fully focused on training a vertical push to develop the front deltoids.
But instead of doing 4-5 different types of shoulder presses in your routine, make sure you also leave enough space in your training for good Side Raise and Rear Delt Flye variations.
📚Scientific Reference:
1. Saeterbakken, A. H., & Fimland, M. S. (2013). Effects of body position and loading modality on muscle activity and strength in shoulder presses. The Journal of Strength & Conditioning Research, 27(7), 1824-1831
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