Overhead presses are widely regarded as the king of shoulder exercises, but have they been dethroned by science? Are lateral raises and chest training better for complete deltoid development? In April 2025, the House of Hypertrophy (HoH) investigated whether omitting overhead presses is a missed opportunity for shoulder gains.
Takeaways
- Arm position affects deltoid activation.
- Frontal and scapular planes bias the lateral delts.
- Behind-the-neck presses can be safe and effective.
- Lateral raises can replace overhead presses.
- Overhead presses are efficient but not necessary.
[Related: 4 Studies to Determine the Best Biceps Exercise]
Overhead Press Mechanics and Deltoid Activation
HoH distinguished between overhead pressing techniques and how they engage the delts differently:
- Frontal plane — arms directly out to the side
- Scapular plane — arms slightly forward
- Sagittal plane — arms further forward
In the frontal and scapular planes, “the side delts have great leverage throughout the range of motion.” The front delts have greater leverage than the side and rear delts when the arms are externally rotated, and take over at higher shoulder angles. Sagittal plane overhead presses favor the front delts.
Is EMG a Good Growth Indicator?
While electromyographic (EMG) data may not perfectly and accurately predict muscle growth from muscle activity, it could give clues to activation differences across overhead press variations.
For example, a study observed better side delts activation during barbell behind-the-neck overhead presses than front barbell overhead presses. (1) Front delt activation was similar in both variations. Furthermore, research shows that behind-the-neck presses can be performed safely with healthy shoulders.
Overhead Presses for Chest & Triceps
The triceps assist every pressing exercise, but how well do presses grow the triceps? The long head of the triceps, which crosses the elbow joint and extends the arm, counteracts pressing variations.
We have direct evidence that minimal long triceps head hypertrophy was found from the bench press.
—House of Hypertrophy
Barbell overhead presses stimulate the triceps better than dumbbells due to greater lateral force production.
The lateral head grew more with the bench press than with triceps skull crushers.
—House of Hypertrophy
This is due to the lateral triceps only extending the elbow. Skull crushers are, however, an excellent long-head builder. (2)(3)
Regarding the upper chest, HoH posited that, “Incline bench press [at 30 degrees] is likely one of the best ways to train the upper pecs.” Higher inclines shift the stimulus to the front delts, while decreasing upper chest involvement. (4)
Overhead Presses vs. Dips and Incline Presses
Literature favors eccentrics slightly more than concentrics for hypertrophy. If the stretch is more anabolic, wouldn’t dips and incline presses be more effective than overhead presses? Not according to the findings, which suggest the stretch produces more growth stimuli in certain muscles.
Overhead Press vs. Lateral Raises
The big question is whether overhead presses can replace lateral raises for side delt development.
One study found mo significant differences in side delt activity between a front barbell overhead press and a dumbbell lateral raise but lateral raises were superior in another.
Since the front delts are more active during external rotation and higher pressing angles, lateral raises are likely necessary for sculpting round delts, which are crucial to the V-taper aesthetic. (5)
Overhead presses can’t achieve anything other exercises can’t.
—House of Hypertrophy
References
- Coratella G, Tornatore G, Longo S, Esposito F, Cè E. Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training. Front Physiol. 2022 Jul 22;13:825880. doi: 10.3389/fphys.2022.825880. PMID: 35936912; PMCID: PMC9354811.
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
- Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
- Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.
Featured image via Shutterstock/Halfpoint
