Can I replace the overhead press with the seated version?

Asked by: Holly Nelson

So yes, you could replace the (standing) overhead press with the seated overhead press. It just won’t help your standing overhead press.

What can I replace overhead press with?

9 Overhead Press Alternatives for the Ultimate Body

• American kettlebell swings.
• Incline dumbbell bench press.
• Landmine press.
• Alternating dumbbell power snatches.
• Shoulder push ups.
• Push press.
• Reverse fly.
• Lateral raises.

Is it better to do overhead press seated or standing?

Standing shoulder presses are better for functional strength and for people who do CrossFit, powerlifting, weightlifting, or Strongman. Seated shoulder presses are better for hypertrophy because they isolate the shoulders more. They’re also a better option for people who haven’t yet built up a lot of core strength.

Is seated overhead press easier?

As far as the 1RM strength test was concerned, the standing barbell overhead press was 7% greater than the standing dumbbell overhead press and the seated barbell overhead press was 10% greater than the seated dumbbell overhead press.

Can I do overhead press seated?

Seated Barbell Shoulder Press Instructions



Place an adjustable bench beneath the bar in an upright position. Sit down on the bench and unrack the bar using a pronated grip. Inhale, brace, tuck the chin, then lower the bar to the top of your chest. Exhale and press the bar back to lockout.

How can I build my shoulders without overhead press?

So stand holding dumbbells at your sides, thumbs facing forward, abs and shoulder blades tight. Raise the dumbbells up and outward, keeping just a soft bend in your elbows. Pause when your wrists are just short of parallel with your shoulders, then lower to the start. That’s 1 rep; do 4 sets of 15.

Do I need overhead press?

Is Overhead Pressing Necessary Though? Strictly speaking, no. Despite its many benefits, the overhead press is not necessary for shoulder development. You can get by with incline presses, front raises, and lateral raises.

Why is seated shoulder press easier?

Due to the sitting press often allowing for increased emphasis on the shoulders (as the lifter does not need to stabilize the core as much as in the standing), the sitting press can often be a good way to isolate the pressing muscles to develop muscle hypertrophy.

Why is standing overhead press so hard?

You Can’t Control Your Shoulder Blades



But your shoulder blades depend on a few muscles, including your upper and lower trapezius and the muscles around your upper ribs (aka serratus anterior). If these muscles are weak, they’ll fail to rotate your scapula up, making your overhead press a struggle.

Which shoulder press is best?

Upper-Body Strength



In general, the overhead press is one of the best movements for obtaining upper body strength as a whole. Compared to other pressing movements, the overhead press will target the most muscles, translating to total body pressing strength.

Should I lean back on seated shoulder press?

Your back should be kept straight and upright throughout the exercise. Keep your shoulders back as you lift the barbell or dumbbells in the air, stopping when your arms are extended.

What muscles does seated overhead press work?

The primary movers for most variations of the overhead press are your anterior deltoids, assisted by your medial deltoids, pecs and triceps.

Should you arch back on seated shoulder press?

So make sure you keep a good flat back and focus on using your shoulders to move the weight.

What muscles does the overhead press work?

Muscles at work during the overhead press

• pectorals (chest)
• deltoids (shoulders)
• triceps (arms)
• trapezius (upper back)

Do overhead press and bench press work the same muscles?

The overhead press is performed sitting or standing and pressing the bar up towards the ceiling. Each exercise targets your muscles differently. The flat bench press is more of a chest-dominant exercise. The pectorals, or chest muscles, primarily bring your arms together horizontally in front of your chest.

Should I do overhead press and bench press?

A strong overhead press can help your bench press. Both movements use the same muscles (triceps, deltoids and chest) from different angles. Additionally, upper back strength plays a larger role in overhead pressing.

Can I replace bench press with overhead press?

Overhead press is not a substitute for benching. Dumbbell bench press, all the way. It builds great transferable strength, more so than barbell bench press IMHO.

Why is OHP so hard?

You Can’t Control Your Shoulder Blades



But your shoulder blades depend on a few muscles, including your upper and lower trapezius and the muscles around your upper ribs (aka serratus anterior). If these muscles are weak, they’ll fail to rotate your scapula up, making your overhead press a struggle.