The overhead press is one of the most effective exercises for building upper body strength, developing muscular stability, and improving athletic performance. This compound movement targets multiple muscle groups, promotes functional fitness, and offers significant benefits beyond mere aesthetics.
Here are five science-backed reasons why the overhead press deserves a place in your workout routine.
1. Superior Shoulder and Upper Body Strength Development
The overhead press primarily targets the deltoid muscles, specifically the anterior and lateral heads, while also engaging the triceps and upper chest. Research has shown that overhead pressing movements generate high levels of muscle activation in the deltoids compared to other shoulder exercises, such as lateral raises or front raises (Behm et al., 2002).
The overhead press also involves the trapezius, serratus anterior, and core stabilisers, making it an excellent compound exercise for building total upper body strength.
Studies comparing different overhead pressing variations found that barbell and dumbbell presses provide significant muscle recruitment in the deltoids and triceps, with the barbell version allowing for heavier loads due to greater stability (Saeterbakken et al., 2013). This makes the overhead press superior to isolation exercises for developing raw strength.
2. Enhances Core Stability and Spinal Health
The overhead press is not just an upper body movement; it demands substantial core engagement. During the lift, the core must stabilise the spine and resist excessive lumbar extension, improving overall core strength.
Research indicates that standing overhead pressing recruits the rectus abdominis and obliques more than seated variations (Schoenfeld et al., 2014). This increased core activation helps reinforce proper posture and spinal alignment, reducing the risk of lower back pain.
Additionally, studies show that overhead movements contribute to thoracic mobility, which is crucial for spinal health (McGill, 2009). Individuals who perform overhead pressing regularly often experience improved shoulder and upper back mobility, which translates to better movement efficiency and injury prevention in other exercises.
3. Functional Strength Transfer to Athletic Performance
Functional strength is essential for both athletes and general fitness enthusiasts. The overhead press mimics natural movement patterns required in various sports and daily activities. Studies show that overhead pressing contributes to improved performance in sports that require explosive arm extension, such as basketball, volleyball, and Olympic weightlifting (Stone et al., 2005).
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Moreover, overhead pressing enhances neuromuscular coordination and proprioception, allowing the body to generate force efficiently. This is particularly beneficial for contact sports where upper body strength is essential for tackling, throwing, and resisting external forces (Suchomel et al., 2018). The ability to stabilise and produce force overhead can also reduce the likelihood of shoulder injuries in sports and resistance training.
4. Shoulder Health and Injury Prevention
Contrary to the myth that overhead pressing is dangerous for the shoulders, scientific research suggests that it can actually improve shoulder stability and prevent injuries when performed correctly. Studies indicate that overhead pressing strengthens the rotator cuff muscles, which are crucial for shoulder joint integrity (Escamilla et al., 2009).
Additionally, research has found that overhead pressing enhances scapular control and reduces the risk of impingement-related injuries by promoting balanced muscle development around the shoulder girdle (Reinold et al., 2010). Proper execution of the overhead press reinforces movement patterns that stabilise the shoulder joint, decreasing the likelihood of chronic pain or dysfunction in physically active individuals.
5. Hormonal and Metabolic Benefits for Muscle Growth and Fat Loss
The overhead press is a high-intensity compound movement that stimulates significant hormonal responses beneficial for muscle hypertrophy and fat loss. Studies indicate that compound exercises like the overhead press increase testosterone and growth hormone levels more than isolation exercises, leading to greater muscle growth and metabolic activation (Kraemer et al., 1990).
Additionally, overhead pressing has been found to have a higher metabolic demand than seated or isolation exercises due to increased muscle recruitment and energy expenditure (Hackney et al., 2008). This makes it an effective exercise for individuals aiming to build lean muscle while burning fat. When incorporated into a well-structured training programme, the overhead press can enhance overall body composition and strength.
Key Takeaways
Bibliography
- Behm, D. G., Leonard, A. M., Young, W. B., Bonsey, W. A. C., & MacKinnon, S. N. (2002). Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research, 16(4), 551-555.
- Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle recruitment patterns and related biomechanics during upper extremity sports. Sports Medicine, 39(7), 569-590.
- Hackney, A. C., & Walz, E. (2008). Growth hormone responses to endurance exercise: A brief review. Journal of Strength and Conditioning Research, 22(5), 1685-1692.
- Kraemer, W. J., Marchitelli, L. J., Gordon, S. E., Harman, E. A., Dziados, J. E., Mello, R., & Frykman, P. N. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of Applied Physiology, 69(4), 1442-1450.
- McGill, S. M. (2009). Low back disorders: Evidence-based prevention and rehabilitation. Human Kinetics.
- Reinold, M. M., Escamilla, R., & Wilk, K. E. (2010). Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-279.
- Saeterbakken, A. H., Andersen, V., & van den Tillaar, R. (2013). Comparison of muscle activation and kinematics during shoulder presses on stable and unstable surfaces. Journal of Strength and Conditioning Research, 27(3), 689-695.
- Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Wilson, J. M., Kolber, M. J., & Peterson, M. D. (2014). Regional differences in muscle activation during the shoulder press exercise. Journal of Strength and Conditioning Research, 28(9), 2452-2459.
- Stone, M. H., Sanborn, K., O’Bryant, H. S., Hartman, M., Stone, M., Proulx, C., & Ward, B. (2005). Maximum strength-power-performance relationships in collegiate throwers. Journal of Strength and Conditioning Research, 19(3), 540-545.
- Suchomel, T. J., Nimphius, S., & Stone, M. H. (2018). The importance of muscular strength in athletic performance. Sports Medicine, 48(4), 765-785.
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