What To Know
- The overhead press emphasizes the shoulders, triceps, and upper back, while the bench press focuses primarily on the chest, triceps, and anterior deltoids.
- In this blog post, we’ll take a closer look at the overhead press and the bench press.
- This is a condition in which the tendons of the rotator cuff rub against the bones of the shoulder.
The overhead press and the bench press are two of the most fundamental exercises in weightlifting. Both exercises target the upper body, but they do so in different ways. The overhead press emphasizes the shoulders, triceps, and upper back, while the bench press focuses primarily on the chest, triceps, and anterior deltoids.
So, which exercise is better? The answer depends on your individual goals. If you’re looking to build overall upper body strength, the overhead press is a great choice. However, if your goal is to develop a massive chest, the bench press is the way to go.
In this blog post, we’ll take a closer look at the overhead press and the bench press. We’ll compare their benefits, risks, and techniques. By the end of this post, you’ll have a better understanding of which exercise is right for you.
Benefits of the Overhead Press
The overhead press offers a number of benefits, including:
- Improved shoulder strength: The overhead press is one of the best exercises for strengthening the shoulders. It targets all three heads of the deltoids (front, middle, and rear).
- Increased core stability: The overhead press requires you to engage your core to stabilize your body. This can help improve your overall core strength and stability.
- Improved posture: The overhead press can help improve your posture by strengthening the muscles that support your spine.
- Increased athletic performance: The overhead press is a great exercise for athletes who need to be able to lift objects overhead. This includes athletes in sports such as football, basketball, and volleyball.
Risks of the Overhead Press
The overhead press is a relatively safe exercise, but there are some risks involved. These risks include:
- Shoulder impingement: The overhead press can put stress on the shoulder joint, which can lead to impingement. This is a condition in which the tendons of the rotator cuff rub against the bones of the shoulder.
- Rotator cuff tears: The overhead press can also put stress on the rotator cuff muscles, which can lead to tears.
- Cervical spine injuries: The overhead press can put stress on the cervical spine (neck), which can lead to injuries such as herniated discs.
Technique for the Overhead Press
To perform the overhead press correctly, follow these steps:
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a barbell or dumbbells in front of your shoulders, with your palms facing forward.
3. Press the weight overhead until your arms are fully extended.
4. Slowly lower the weight back to your shoulders.
5. Repeat for 8-12 repetitions.
Benefits of the Bench Press
The bench press also offers a number of benefits, including:
- Increased chest strength: The bench press is one of the best exercises for building a strong chest. It targets the pectoralis major, pectoralis minor, and anterior deltoids.
- Increased triceps strength: The bench press also targets the triceps muscles. This can help improve your overall arm strength and power.
- Improved shoulder stability: The bench press can help improve shoulder stability by strengthening the muscles that support the shoulder joint.
- Increased athletic performance: The bench press is a great exercise for athletes who need to be able to push objects away from their body. This includes athletes in sports such as football, rugby, and wrestling.
Risks of the Bench Press
The bench press is a relatively safe exercise, but there are some risks involved. These risks include:
- Pectoral muscle tears: The bench press can put stress on the pectoral muscles, which can lead to tears.
- Shoulder impingement: The bench press can also put stress on the shoulder joint, which can lead to impingement.
- Rotator cuff tears: The bench press can also put stress on the rotator cuff muscles, which can lead to tears.
Technique for the Bench Press
To perform the bench press correctly, follow these steps:
1. Lie on a bench with your feet flat on the floor.
2. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Lower the barbell to your chest.
4. Press the barbell back up to the starting position.
5. Repeat for 8-12 repetitions.
Which Exercise Is Right for You?
The overhead press and the bench press are both great exercises. However, the best exercise for you depends on your individual goals. If you’re looking to build overall upper body strength, the overhead press is a great choice. However, if your goal is to develop a massive chest, the bench press is the way to go.
Overhead Press vs Bench: A Summary
Here’s a summary of the key differences between the overhead press and the bench press:
| Feature | Overhead Press | Bench Press |
| — | — | — |
| Primary muscle groups targeted | Shoulders, triceps, upper back | Chest, triceps, anterior deltoids |
| Benefits | Improved shoulder strength, increased core stability, improved posture, increased athletic performance | Increased chest strength, increased triceps strength, improved shoulder stability, increased athletic performance |
| Risks | Shoulder impingement, rotator cuff tears, cervical spine injuries | Pectoral muscle tears, shoulder impingement, rotator cuff tears |
| Technique | Press the weight overhead until your arms are fully extended | Lower the barbell to your chest and then press it back up to the starting position |
| Best for | Building overall upper body strength | Developing a massive chest |
Wrap-Up: The Battle of the Upper Body Giants
The overhead press and the bench press are two of the most popular upper body exercises in the gym. Both exercises offer a number of benefits, but they also have some risks. The best exercise for you depends on your individual goals. If you’re looking to build overall upper body strength, the overhead press is a great choice. However, if your goal is to develop a massive chest, the bench press is the way to go.
Questions You May Have
Q: Which exercise is better for building muscle?
A: Both the overhead press and the bench press are effective for building muscle. However, the bench press is generally considered to be better for building chest muscle, while the overhead press is better for building shoulder muscle.
Q: Which exercise is safer?
A: Both the overhead press and the bench press are relatively safe exercises. However, the bench press is generally considered to be safer, as it puts less stress on the shoulders.
Q: Which exercise should I do first?
A: If you’re doing both the overhead press and the bench press in the same workout, it’s best to do the overhead press first. This is because the overhead press is a more demanding exercise, and it can be harder to do after you’ve already fatigued your chest with the bench press.
