What To Know
- The vertical press, also known as the overhead press, is performed with the bar moving in a vertical plane, while the horizontal press, also known as the bench press, is performed with the bar moving in a horizontal plane.
- It also works the lateral deltoids, the muscles on the sides of the shoulders, and the triceps, the muscles at the backs of the upper arms.
- The decline shoulder press is a variation of the vertical shoulder press that is performed on a decline bench.
The vertical vs horizontal shoulder press is a common debate among fitness enthusiasts. Both exercises target the shoulders, but they do so in different ways. The vertical press, also known as the overhead press, is performed with the bar moving in a vertical plane, while the horizontal press, also known as the bench press, is performed with the bar moving in a horizontal plane.
Muscles Targeted
Both the vertical and horizontal shoulder presses target the shoulders, but they emphasize different muscle groups.
- Vertical press: The vertical press primarily targets the anterior deltoids, the muscles at the front of the shoulders. It also works the lateral deltoids, the muscles on the sides of the shoulders, and the triceps, the muscles at the backs of the upper arms.
- Horizontal press: The horizontal press primarily targets the pectorals, the muscles at the chest. It also works the anterior deltoids, the lateral deltoids, and the triceps.
Benefits
Both the vertical and horizontal shoulder presses offer a number of benefits, including:
- Increased strength: Both exercises can help to increase strength in the shoulders, chest, and triceps.
- Improved muscle mass: Both exercises can help to build muscle mass in the shoulders, chest, and triceps.
- Enhanced athletic performance: Both exercises can help to improve athletic performance in sports that require strong shoulders, such as football, basketball, and swimming.
- Reduced risk of injury: Both exercises can help to reduce the risk of injury in the shoulders, chest, and triceps.
Which is Right for You?
The best shoulder press exercise for you depends on your individual goals and needs. If you are looking to build strength and muscle mass in your shoulders, the vertical press is a good choice. If you are looking to build strength and muscle mass in your chest, the horizontal press is a good choice.
How to Choose the Right Weight
The weight you choose for your shoulder press exercises will depend on your strength level. If you are new to weightlifting, it is best to start with a light weight and gradually increase the weight as you get stronger.
How to Perform the Vertical Shoulder Press
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a barbell with an overhand grip, with your hands shoulder-width apart.
3. Raise the barbell to shoulder height, with your elbows pointing forward.
4. Press the barbell overhead until your arms are fully extended.
5. Slowly lower the barbell back to shoulder height.
6. Repeat for 8-12 repetitions.
How to Perform the Horizontal Shoulder Press
1. Lie on a bench with your feet flat on the floor and your knees bent.
2. Hold a barbell with an overhand grip, with your hands 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.
Variations
There are a number of variations on the vertical and horizontal shoulder presses that can help you to target different muscle groups or work on specific weaknesses.
- Dumbbell shoulder press: The dumbbell shoulder press is a variation of the vertical shoulder press that uses dumbbells instead of a barbell. This variation allows you to work each shoulder independently.
- Incline shoulder press: The incline shoulder press is a variation of the vertical shoulder press that is performed on an incline bench. This variation emphasizes the upper chest and anterior deltoids.
- Decline shoulder press: The decline shoulder press is a variation of the vertical shoulder press that is performed on a decline bench. This variation emphasizes the lower chest and anterior deltoids.
- Flyes: Flyes are a variation of the horizontal shoulder press that is performed with dumbbells. This variation targets the pectorals and anterior deltoids.
In a nutshell
The vertical and horizontal shoulder presses are both effective exercises for building strength and muscle mass in the shoulders, chest, and triceps. The best exercise for you depends on your individual goals and needs. If you are unsure which exercise is right for you, talk to a certified personal trainer.
Questions You May Have
- What is the difference between the vertical and horizontal shoulder press?
- The vertical shoulder press is performed with the bar moving in a vertical plane, while the horizontal shoulder press is performed with the bar moving in a horizontal plane.
- Which exercise is better for building muscle mass in the shoulders?
- The vertical shoulder press is better for building muscle mass in the shoulders.
- Which exercise is better for building muscle mass in the chest?
- The horizontal shoulder press is better for building muscle mass in the chest.
- How often should I do shoulder press exercises?
- You should do shoulder press exercises 1-2 times per week.
- How many sets and repetitions should I do?
- You should do 3-4 sets of 8-12 repetitions.
