The dumbbell shoulder press is a cornerstone exercise in shoulder training, helping develop strength, size, and stability. It comes in two primary variations: seated and standing. While both variations target the shoulder muscles, there are distinct differences in how they engage the muscles, core, and overall body mechanics.
This article will compare seated vs standing dumbbell presses to determine which is more effective for building bigger and stronger shoulders, all backed by scientific evidence.
Understanding Shoulder Anatomy
Before diving into the comparison, it’s essential to understand the basic anatomy of the shoulders and which muscles the dumbbell press targets.
Deltoids
The deltoid is the primary muscle responsible for shoulder movement and consists of three heads:
- Anterior Deltoid: Located at the front of the shoulder, responsible for shoulder flexion and internal rotation.
- Lateral (or Medial) Deltoid: Situated on the side of the shoulder, responsible for shoulder abduction.
- Posterior Deltoid: Located at the back of the shoulder, responsible for shoulder extension and external rotation.
Trapezius
The upper trapezius also plays a supporting role, especially in overhead pressing movements, helping to stabilise the shoulder girdle.
Rotator Cuff Muscles
The rotator cuff stabilises the shoulder joint during dynamic movements, including pressing exercises. It consists of four muscles: supraspinatus, infraspinatus, teres minor, and subscapularis.
The Mechanics of Seated and Standing Dumbbell Press
Seated Dumbbell Press
The seated dumbbell press is performed while sitting on a bench, often with back support. By providing a stable base, this version of the press isolates the deltoids more directly. The seated position minimises the involvement of the lower body and core, allowing you to focus on pressing with your shoulders.
Standing Dumbbell Press
In contrast, the standing dumbbell press involves the entire body. When standing, you need to stabilise your core, hips, and lower back throughout the movement. This variation requires more overall coordination and engages muscles beyond the deltoids, including the trapezius, triceps, and core muscles.
Muscle Activation: Seated vs Standing
Several studies have examined the muscle activation differences between seated and standing overhead presses. The key muscles of interest are the deltoids and the stabilising muscles (core and lower back).
A 2013 study published in the Journal of Strength and Conditioning Research compared muscle activation during seated and standing shoulder presses using electromyography (EMG). The researchers found that the standing variation significantly increased core muscle activation but did not show a significant difference in deltoid activation between the seated and standing positions (McCaw & Friday, 2013). This indicates that the standing press activates more stabilising muscles but doesn’t necessarily engage the deltoids more than the seated version.
Another study published in the Journal of Sports Science & Medicine in 2008 compared the EMG activity of the deltoids and triceps in seated versus standing presses. The researchers found that seated presses led to higher deltoid activation, likely due to the increased stability offered by the seated position (Saeterbakken et al., 2008). This increased isolation of the deltoids makes the seated press a better option for hypertrophy-focused training.
Benefits of the Seated Dumbbell Press
1. Greater Shoulder Isolation
The primary benefit of the seated dumbbell press is the isolation of the deltoids. Because you don’t need to stabilise your body as much, you can focus on contracting your shoulder muscles more effectively. This makes the seated version particularly useful for bodybuilders or anyone whose primary goal is hypertrophy. Studies support the idea that muscle isolation leads to greater muscle growth when hypertrophy is the goal (Schoenfeld, 2010).
2. Heavier Weights
Sitting down during the press also allows you to lift heavier weights because your core doesn’t have to stabilise your entire body. With back support, the lower body remains disengaged, allowing you to focus entirely on pushing the dumbbells overhead. Heavier weights often correlate with increased mechanical tension, one of the primary drivers of muscle hypertrophy (Schoenfeld, 2016).
3. Less Core Involvement
For individuals with back issues or weak core muscles, the seated press can be a safer alternative. Since the core is less involved, it places less strain on the lower back, making it more accessible for those recovering from injury or looking to isolate the shoulders more effectively.
Drawbacks of the Seated Dumbbell Press
1. Reduced Functional Strength
Because the seated press isolates the shoulders and disengages the core, it doesn’t carry over as effectively to real-world movements that require full-body coordination. Functional strength is the ability to coordinate multiple muscle groups to perform tasks, and the seated press offers limited development in this regard (Frost et al., 2010).
2. Limited Core Engagement
The seated position significantly reduces core involvement, which may be a drawback if your goal is to develop full-body stability and strength. Athletes who need to press or push in dynamic situations may not benefit as much from the seated press compared to the standing variation.
Benefits of the Standing Dumbbell Press
1. Greater Functional Strength
The standing dumbbell press mimics real-world movements more effectively. Whether you’re pushing an object overhead or lifting something heavy, these actions often require a coordinated effort from your core, lower back, and legs, as well as your shoulders. This makes the standing press more useful for athletes or individuals looking to improve functional strength (Frost et al., 2010).
2. Increased Core Activation
As highlighted earlier, the standing dumbbell press involves significantly more core stabilisation. Research shows that engaging the core during exercises like the standing press can improve core strength and stability (McGill, 2010). This can lead to better performance in other compound lifts, such as deadlifts and squats, where core stability is essential.
3. Balanced Muscle Development
The standing press engages a wider variety of muscles. In addition to the deltoids, the trapezius, triceps, and core muscles are actively involved in stabilising the body during the lift. This makes it an excellent option for those looking for balanced upper body development.
Drawbacks of the Standing Dumbbell Press
1. Lighter Weights
Because of the increased need for stabilisation, you won’t be able to lift as heavy during the standing press compared to the seated version. The core, lower back, and legs are working to stabilise your body, which limits the load that the shoulders can handle. While this isn’t necessarily a drawback for functional strength, it may be less effective for hypertrophy, where heavier loads are beneficial.
2. More Technical Complexity
The standing press is more technically demanding, requiring more focus on form and coordination. For beginners, this may increase the risk of injury, particularly in the lower back if improper form is used. Additionally, fatigue in the core or lower back can limit the amount of work the shoulders can do, making it harder to isolate the deltoids effectively.
Which Builds Bigger Shoulders?
For individuals primarily focused on hypertrophy, the seated dumbbell press is likely the better option. The ability to lift heavier weights and isolate the shoulders more effectively leads to greater mechanical tension and muscle damage—two key drivers of muscle growth. Research supports the idea that exercises which focus on isolating muscles tend to be more effective for building muscle mass when the goal is size (Schoenfeld, 2010).
Which Builds Stronger Shoulders?
When it comes to overall strength, particularly functional strength, the standing dumbbell press is superior. The increased core and stabiliser muscle engagement lead to more balanced upper body development, which translates better to real-world tasks and athletic performance. Additionally, by incorporating more muscles into the movement, the standing press can enhance overall shoulder stability and reduce the risk of injury.
Practical Application: Choosing the Right Variation
Seated Dumbbell Press for Hypertrophy
If your primary goal is to build bigger shoulders, the seated dumbbell press offers a few key advantages. By providing more stability, it allows for heavier loads and more focused tension on the deltoids. To maximise shoulder growth, you can incorporate the seated dumbbell press in combination with other isolation exercises like lateral raises and front raises.
Standing Dumbbell Press for Functional Strength
For athletes or those looking to improve overall functional strength, the standing dumbbell press is the better choice. By engaging the core, lower back, and stabiliser muscles, this variation builds strength in a way that is more applicable to real-world movements. It can also improve performance in other compound lifts and athletic activities where core stability is essential.
Conclusion
Both the seated and standing dumbbell press offer distinct benefits, and the best choice depends on your specific goals. If you’re looking to build bigger shoulders and focus primarily on hypertrophy, the seated press is likely your best bet. On the other hand, if your goal is to improve functional strength and overall stability, the standing press is the superior option.
Ultimately, a balanced approach that incorporates both variations will likely lead to the best overall results. By alternating between seated and standing presses, you can target both muscle hypertrophy and functional strength, ensuring well-rounded shoulder development.
Key Takeaways
References
- McCaw, S.T., & Friday, J.J. (2013). A comparison of muscle activity between a standing and seated dumbbell shoulder press. Journal of Strength and Conditioning Research, 27(2), 345-350.
- Saeterbakken, A.H., et al. (2008). Effects of seated vs. standing resistance exercise on muscle activity and strength. Journal of Sports Science & Medicine, 7(4), 475-480.
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Schoenfeld, B.J. (2016). Science and Development of Muscle Hypertrophy. Champaign, IL: Human Kinetics.
- Frost, D.M., et al. (2010). Muscle activation patterns during submaximal lifting: A comparison of functional and non-functional lifting tasks. Journal of Electromyography and Kinesiology, 20(6), 1174-1182.
- McGill, S.M. (2010). Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(3), 33-46.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.