Overhead press (shoulder press)
The overhead press is the classic shoulder builder and the standard test of overhead strength, but direct evidence is thin: we found no randomized trial measuring how much shoulder muscle it builds, and the data are mostly activation studies. It still makes sense as a press if your shoulders tolerate it; lateral raises have the more direct evidence for growing the side delts.
What the science says
- Standing and with dumbbells, the deltoids work harder Moderate evidence
Saeterbakken and Fimland (2013) measured 15 men at 80% of 1RM: the standing dumbbell press produced the highest deltoid activity, and pressing seated lowered rear-delt activity by about 24–25%. Activation is not growth.
- Standing barbell lets you lift the most Moderate evidence
In the same study, 1RM for the standing dumbbell press was about 7% lower than the standing barbell press and about 10% lower than the seated dumbbell press. Heavier loads favour maximal strength, while the less stable versions work the delts harder.
- Free weight or machine: similar growth Moderate evidence
Haugen et al.'s 2023 meta-analysis found no difference in muscle growth between free-weight and machine training, with strength gains specific to the equipment trained. A machine shoulder press is a reasonable stand-in when free-weight pressing is awkward. This evidence is general, not specific to the overhead press.
- The shoulder is the most injured region in lifting Limited evidence
Kolber et al.'s 2010 review found that up to 36% of documented resistance-training injuries occur at the shoulder, with poor technique among the suspected risk factors. The studies were mostly retrospective surveys, so they cannot say which exercises cause injuries.
How to do it
Muscles trained: anterior deltoid, lateral deltoid, triceps brachii
- Grip just outside shoulder width, wrists stacked over the elbows
- Squeeze the glutes and brace the abs so you don't lean back
- Press the bar up in a straight line, moving the head back slightly to clear it
- Finish with the bar over the middle of the foot, arms locked, head through
- Lower under control to the collarbones
How to apply it
Press 1–2 times a week, standing or seated, and progress slowly with the smallest weight jumps available.
Who should be careful
If raising the arm overhead is painful, don't press through it: see a physician or physical therapist. Leaning far back turns the press into an incline press and loads the lower back; brace instead and lower the weight.
Frequently asked questions
Does the overhead press build the shoulders?
It works the deltoids hard, especially standing and with dumbbells, but we found no trial measuring shoulder growth from it, so the grade is limited for lack of evidence, not because it fails.
Seated or standing?
Standing with dumbbells produced the most deltoid activity in Saeterbakken and Fimland's study, while the standing barbell allowed the heaviest 1RM. Seated reduces rear-delt activity and lower-back demand.
Is a machine shoulder press as good?
For growth, likely yes: a meta-analysis found free weights and machines build muscle similarly. Strength gains are partly specific to the equipment you train.
Scientific references
- Effects of body position and loading modality on muscle activity and strength in shoulder presses
- Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis
- Shoulder injuries attributed to resistance training: a brief review
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.