The overhead press is one of the most effective ways to build up your shoulders.
And while there are many top push-ups to choose from, one that definitely deserves a place on your program is Press above the head seated.
This is because it allows you to lift heavy weights safely and progress regularly, which is vital for gaining muscle and strength.
In this article, you will learn about a file Press to raise the barbell sitting It is, why is it useful, what muscles work, how to do it properly, the best alternatives to overhead press, and more.
almost identical to standing above the pressThe only difference is that you do the overhead press while sitting on a bench in the middle of the squat rack instead of standing.
The push-up while standing shines on the sitting variation when it comes to engaging the whole body muscles, training most upper body muscles and many more in the lower body as well.
Sitting pressure tops the standing variance in other areas, though:
- It stresses the shoulder muscles more.
- Slightly heavier weights are allowed.
- It is easier to perform correctly.
In other words, both have benefits, which is why it doesn’t make sense to think in terms of sitting against. standing above the press. Instead, you will likely benefit from including both exercises in your program.
A good way to do this is to include pressure over the head in your program for 8 to 10 weeks of training, take unloadingthen replace the overhead pushup with a standing overhead pushup for 8 to 10 weeks of training.
After that, you can either continue to alternate between exercises every few months or stick to the exercise you prefer.
(And if you’d like more specific advice on how to structure your training to reach your health and fitness goals, take the Legion Strength Training CompetitionAnd, in less than a minute, you’ll know the perfect strength training program for you. Click here to check it out.)
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Most people believe in Press to raise the barbell sitting K shoulder Playing sports.
While it is true that the pressure above the head is sitting trains All three heads of the deltoid to a high degree, it also effectively trains many upper body muscle groupsincluding your BackAnd the stomach musclesAnd the pixAnd the arms.
It is also well suited to helping you gain muscle and strength for the following reasons:
- it’s a iron exerciseso it allows you to train with heavy weights, which is important for you get stronger over time.
- It doesn’t require as much balancing as standing variance, so learning and execution are more straightforward.
- It’s easy to set up, so you don’t have to waste energy or risk a position injury the way you might while holding dumbbells.
- It allows you to add weight in small increments, which is important for long-term progress.
Furthermore, the sit-up press allows you to handle 10-20% more weight and offers faster than a standing variation, which means it’s excellent for gradually overload your shoulder muscles.
The only downside compared to standing pressure is that it doesn’t activate a lot of the muscles of the entire body, which gives you less of a muscle-building effect versus yours.
The main muscles that work by pressing above the head are seated. .
Here’s how they look on your body:
The best way to learn how to do a seated overhead press is to divide the exercise into three parts: the setup, the descending, and the pushup.
Place an adjustable bench (set to vertical) in the center of the squat rack facing outward from the rack. Sit in the seat, press your back against the backrest, and extend your arms over your head. Note the height of your wrists in relation to the stand – this is the height you should adjust to the hooks.
Set the rack hooks to the desired height, set the iron into the hooks, and sit down. Keep your feet on the floor just outside shoulder-width apart with your knees bent at a 90-degree angle, and drive across with your feet to push yourself against the backrest.
Hold the bar as tight as you can with your palms facing away from you and your thumbs wrapped around the bar, slightly wider than shoulder width. Keep the bar low in your hands, closer to your wrists than your fingers. Bend your wrists just enough to allow the rod to rest at the base of your palms, but do not fold back at a 90-degree angle.
Here’s what your wrists should look like:
Taking a deep breath into your stomach, lift the bar off the hooks, and hold it with your arms straight above your head.
Keeping your elbows bent at about 45 degrees relative to your torso, lower the bar to collarbone height, taking care to move your head back as the bar approaches the top of your head.
Don’t let the barbell fall toward your torso or try to lower it slowly – the descent should be completely controlled but takes less than a second.
While pushing your feet on the floor and your back against the backrest, push the bar toward the ceiling. Once the crossbar is over your eyes, push your head and chest forward and under the bar. Keep pushing until your arms are straight and you’re back to the starting position.
Here’s how it should look when you put it together:
The Sitting above the dumbbell press You train the shoulder, triceps, and upper chest similar to other top push-ups. The main benefits of the dumbbell press in a sitting position is that it has a longer duration range of motion Iron variation, which tends to be better for muscle growth, trains every aspect of your body independently, so it’s a good exercise to find and repair muscular imbalance.
In general, machines Not effective As free weights to gain muscle and strength. still Overhead pressing machine sitting on machine It is a viable option if you are working on a problem infection Or you want to change your training.
The Arnold Press You train the shoulders in a similar way to the sit-up overhead press, but because of the way you turn your wrists into an Arnold press, you Confirms Swing your side a little more. However, you can lift more weight on Press to raise the barbell sitting than in the Arnold press, which makes the gains from both exercises more or less equal.
+ Scientific references
- Saeterbakken, A.H., & Fimland, MS (2013). The effect of body position and loading method on muscle activity and strength in shoulder pressure. Journal of Strength and Conditioning Research, 27 (7), 1824-1831. https://doi.org/10.1519/JSC.0B013E318276B873
- Raizada, S., & Bagchi, A. (2017). Comparison of the electromyographic activity of the anterior deltoid muscle and the medial deltoid muscle during two different types of dumbbell shoulder press exercise. Indian Journal of Public Health Research and Development, 8(4), 653-656. https://doi.org/10.5958/0976-5506.2017.00411.9