Are Overhead Presses Overrated for Shoulder Growth or Just Misused?

Okay, I admit it.

I, too, was for years a devoted practitioner of the sacred overhead press.

The scene was always the same.

I positioned myself under the barbell with the look of someone about to enter battle, and then I decisively unracked it.

I felt like a warrior.

And for a while, I was.

Until I began asking myself two questions.

Why were my shoulders not growing as I had hoped?

Could it be that I was doing something wrong, even though I was performing the “perfect exercise”?

Spoiler: yes, absolutely possible.

Table of Contents

Anatomy of the muscles involved in the overhead press

Let’s put it this way: doing the overhead press is a bit like conducting an orchestra of muscles.

The undisputed protagonist is the anterior deltoid.

The one that makes you look more “powerful” from the front, but which – as we repeat – is already working a lot in many other movements.

Then we have:

Lateral deltoid: It comes into play, but with less intensity.
Upper trapezius: It helps stabilize the load in the final phase of the push.
Triceps brachii: These extend the elbow when the barbell goes up.
Core muscles: Yes, the abdominals and lower back are involved to keep you upright.
Glutes and legs: They stabilize, especially in the standing version.

In short, it is a multi-joint exercise where the body works as one system.

But this, as we will see, is also its limitation for the specific growth of the deltoid.

Benefits of the overhead press

Okay, we’ve said it’s not the best exercise to isolate the shoulders…

BUT IT’S NOT WORTH DISMISSING, quite the opposite.

Here’s what it gives you:

Development of overall upper body strength.
Stability and control of the upper body.
Better posture (if performed correctly).
Transferability to other athletic movements (pushes, throws, lifts).
Easier progressive loading compared to other shoulder exercises (with a barbell you can gradually increase the weight).
It also trains the core and stabilizers, which is no small feat.

In short, it is an excellent overall builder.

It just needs to be placed in the right context.

Strength and mass: two different goals

The military press is one of the best exercises for increasing strength.

If you want to become stronger at lifting things above your head (or simply feel like a Viking when you push something), it works great.

But if your goal is to make your shoulders look like two melons tucked under your shirt, then we need to talk seriously.

Muscle growth requires precise and targeted stimuli.

A muscle doesn’t understand whether you’re lifting 50 or 100 kg: it “feels” the mechanical stress, the time under tension, the stretch under load.

And in all of this, the overhead press has one big flaw: it almost exclusively stimulates the anterior deltoids.

The same ones that, to be clear, are already used every time you do:

bench press,
incline bench press,
dips,
push-ups,
even when you proudly drag the grocery bag with minimal effort.

The result?

A puffed-up anterior deltoid, while the lateral and posterior parts are left behind.

And that is precisely where the secret to a “round,” visually wide, and harmonious shoulder lies.

The most common mistake: ego lifting

Do you relate to this?

I do.

Over time, I realized that I was doing the overhead press more for my ego than for effectiveness.

Heavy barbell, an excessively arched back like a Roman bridge, legs pushing in an “accidental” push press style…

In short, more than a shoulder press it had become a standing incline chest press with a side order of potential scoliosis.

Technique is everything.

And if you don’t have good scapulo-humeral mobility, if your lats are as stiff as two ironing boards and your thoracic spine is locked,

the overhead press becomes a festival of compensations.

And the target muscle?

Pretty much on vacation.

So, what to do then?

I’m not saying you have to toss the overhead press away like a stale sandwich from the cafeteria.

Quite the opposite.

They should be used, but in the right way and at the right moment.

If your goal is shoulder growth, then you need to hit all three portions of the deltoid:

Anterior (which, as mentioned, is already overworked),
Lateral (the one that makes you look wider),
Posterior (often ignored but crucial for posture and aesthetic completeness).

How?

Here’s a mini strategy tested in the field:

Keep the overhead presses, but lower the loads.
Focus on control, slow and full movements.
Alternate with dumbbell presses, Arnold presses, machine presses.
Give room to lateral raises, face pulls, rear delt flyes, and cable variations.
Work with high repetitions and short rest intervals to create a metabolic stimulus.

Science has its say

EMG studies (electromyography — those electrode tests that measure muscle activation) have shown surprising results.

When it comes to isolating the delts, lateral raises and rear flyes activate the muscle more intensely than the overhead press.

In a nutshell:

overhead press = more strength,

isolated raises = more hypertrophy.

Overrated or just misunderstood?

Here we arrive at the main question: are overhead presses overrated?

The honest answer: a bit, yes.

Not because they are useless, but because they are idolized without criteria.

They are treated as the only way to grow the shoulders, when in reality they are just one piece of the puzzle.

They are like Parmesan cheese: fantastic, but you can’t make carbonara with only that.

Proper execution of the overhead press

Setup:

Feet shoulder-width apart.

Glutes tight.

Abdomen contracted.

Scapulae slightly retracted.

Barbell resting in the “rack position”: at clavicle height.

Movement:

Push upward in a straight line.

Avoid leaning forward: the barbell should end up above your head, not in front of your nose.

Slightly straighten your head to allow the bar to pass.

Finish with a controlled joint lockout, without losing tension.

Breathing:

Inhale before the push.

Exhale at the top or when you pass the hardest part.

It sounds simple.

But doing it well takes time, mobility, and humility.

Overhead press variations

Do you have trouble with the classic version? Or do you simply want variety?

Here are the options:

Seated Overhead Press
Seated on a bench with a vertical back, press the barbell (or dumbbells) overhead while keeping your back well-supported.
Stable, precise, all shoulders.
Dumbbell Overhead Press
Either seated or standing, press two dumbbells overhead with a natural trajectory and control.
Excellent for range of motion and stabilizers.
Arnold Press
Start with the dumbbells in front of your face, palms facing you.
Rotate your wrists during the push until your palms face forward at the top.
Engages more heads of the deltoid.
Machine Shoulder Press
Sit down, grip the handles, and push upward following the machine’s guide.
Zero stabilization, maximum muscle concentration.
Z Press
Seated on the floor with legs straight and back upright, press the barbell overhead without losing balance.
Zero cheating, total control.
Push Press (with a dip)
Stand up, give a small leg dip and use it to help push the barbell overhead.
Less isolated, more athletic.

There is variety for all tastes.

The important thing is to choose the one that suits you – and not your ego.

Frequency, sets, and repetitions: How often should you do it?

It depends on your goal.

But here are a couple of practical schemes:

For strength (like powerlifting):

2 times a week.
4–5 sets of 3–6 reps.
Load >80% of your one-rep max.
Long rests (2–3 minutes).

For muscle growth:

1–2 times a week.
3–4 sets of 8–12 reps.
Moderate load.
Longer time under tension.
Short rests (60–90 seconds).

Example in an upper/lower split:

Monday: seated dumbbell press 4×10.

Thursday: military press 4×6 (heavier).

Example full body:

Monday: overhead press 3×8.

Wednesday: push press 3×5.

Friday: Arnold press 4×12.

The key?

Don’t do it once in a blue moon.

Shoulders, like any muscle, love consistency.

Overhead press and shoulder issues

Now the dark side.

The overhead press can be a blessing or a curse, depending on your structure.

If you have:

Rotator cuff problems.
Shoulders that lean too far forward.
A rigid chest.
Poor scapular control.

…the overhead press can become a nightmare.

Pain?

Impingement?

Chronic inflammation?

Welcome to the world of those who didn’t listen to their body.

It requires mobility, control, and proper technique.

Or, safer alternatives.

Better to do the overhead press in front or behind the head?

Here the answer is simple: in front. Always.

The “behind the neck” version is an ‘80s vintage trap.

The range of motion is forced.

The rotator cuff is unnaturally stretched.

And for many it is just an express ticket to the physiotherapist.

If you really want a different stimulus, try a Z Press or an Arnold press.

But leave the bar behind your head. It’s not worth it.

Common mistakes in the overhead press (and their consequences)

Excessive arching of the back.
Consequence: lumbar stress and compromised posture.
Pushing too far forward.
Consequence: more chest work than shoulder activation.
Lack of lockout at the top.
Consequence: reduced trapezius activation and instability.
Half-range movement.
Consequence: incomplete stimulus and a compensatory habit.
Wrist bending backwards.
Consequence: joint pain and risk of injuries.
Excessive load for the ego.
Consequence: all of the above, plus a long-term plateau.