What To Know
- The shoulder to overhead (SHO) and strict press exercises are both fundamental movements that target the shoulder muscles.
- As you progress in your training, you can gradually increase the weight or resistance used in both exercises.
- If you are unable to perform either the SHO or strict press due to injury or limitations, consider these alternatives.
The shoulder to overhead (SHO) and strict press exercises are both fundamental movements that target the shoulder muscles. While they share similarities, there are also key differences between them. Understanding these differences can help you choose the exercise that is best for your individual goals and fitness level.
Movement Patterns
Shoulder to Overhead (SHO):
- Multi-joint exercise involving the shoulders, triceps, and core
- Barbell is lifted from the shoulders to overhead
- Requires momentum and uses the legs and hips to assist
Strict Press:
- Isolation exercise focusing primarily on the shoulders
- Barbell is lifted from the shoulders to overhead
- Performed with a strict form, minimizing momentum and leg drive
Muscle Activation
SHO:
- Primary: Deltoids (anterior, lateral, posterior)
- Secondary: Triceps, upper trapezius, core
Strict Press:
- Primary: Deltoids (anterior, lateral)
- Secondary: Triceps
Strength Development
SHO:
- Develops overall shoulder strength and power
- Improves coordination and athleticism
- Can help build muscle mass
Strict Press:
- Isolates the shoulders, allowing for targeted strength development
- Improves shoulder stability and control
- Can help develop a strong foundation for more advanced overhead movements
Technique
SHO:
- Stand with feet hip-width apart, knees slightly bent
- Grip the barbell with a shoulder-width overhand grip
- Dip the barbell to the shoulders, then press overhead
- Use momentum from the legs and hips to assist
Strict Press:
- Stand with feet hip-width apart, knees slightly bent
- Grip the barbell with a shoulder-width overhand grip
- Hold the barbell at chest height, elbows tucked in
- Press the barbell overhead without using momentum
Benefits
SHO:
- Improves functional strength and power
- Enhances explosiveness and athletic performance
- Can be used as a warm-up for other overhead exercises
Strict Press:
- Isolates the shoulders, allowing for targeted muscle development
- Improves shoulder stability and control
- Can help prevent shoulder injuries
Which Exercise is Right for You?
The best exercise for you depends on your individual goals and fitness level.
- SHO: Suitable for general strength training, athletic performance, and building muscle mass.
- Strict Press: Suitable for targeted shoulder development, stability, and injury prevention.
Progression
As you progress in your training, you can gradually increase the weight or resistance used in both exercises. You can also adjust the tempo or incorporate variations to challenge your muscles in different ways.
Alternatives
If you are unable to perform either the SHO or strict press due to injury or limitations, consider these alternatives:
- Dumbbell shoulder press
- Kettlebell overhead press
- Landmine press
Frequently Discussed Topics
Q: Which exercise is more effective for building muscle?
A: Both exercises can be effective for building muscle, but the SHO may be slightly more advantageous due to its compound nature.
Q: Can I do both exercises in the same workout?
A: Yes, you can incorporate both exercises into your workout to target different aspects of shoulder development.
Q: How often should I do these exercises?
A: The frequency will depend on your fitness level and goals. Aim for 2-3 sets of 8-12 repetitions for each exercise, 2-3 times per week.
