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Overhead presses primarily work the deltoids and triceps. The upper trapezius and pectoralis major assist, while the trunk helps stabilize the body during standing presses. Which muscles show more activity can vary with the press path, equipment and body position.
Which muscles do overhead presses work?
Deltoids
The deltoids are the main shoulder muscles involved. They have anterior (front), medial (middle) and posterior (rear) portions; the measured activity of these portions can differ across press variations.
Triceps brachii
The triceps help extend the elbows as you press the weight overhead. The Collegiate Strength and Conditioning Coaches Association lists the triceps brachii among the primary muscles involved in the barbell overhead press (CSCCA exercise description).
Upper trapezius and pectoralis major
The upper trapezius contributes to shoulder-girdle movement, and the pectoralis major can assist with pressing. Neither should be mistaken for the primary target: the deltoids and triceps are central to the movement.
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Trunk muscles
In a standing press, the trunk helps keep the torso stable as the weight moves overhead. This is a stabilizing role, not a quantified ranking of individual abdominal or back muscles in the cited comparisons.
How do press variations change muscle activity?
Studies have measured electrical muscle excitation, or EMG, during particular repetitions. Their findings describe those tested conditions; they do not show which variation produces the most long-term muscle growth or is safest or most comfortable for everyone.
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| Comparison | Reported finding | What it does—and does not—tell you |
|---|---|---|
| Front versus behind-the-head barbell military press | In the ascending phase, behind-the-head pressing showed greater measured medial-deltoid excitation than front pressing; front pressing showed greater pectoralis-major excitation than behind-the-head pressing. | Coratella and colleagues’ 2022 study involved eight competitive bodybuilders. Its small, specialized sample and acute EMG design do not establish a best press for general use. Study abstract |
| Standing versus seated; barbell versus dumbbells | Standing dumbbell pressing showed the greatest deltoid neuromuscular activity among the tested conditions. | Saeterbakken and Fimland’s 2013 study tested 15 healthy men. This result applies to that setup, not universally to all lifters or goals. Study abstract |
| Seated dumbbell versus kettlebell pressing | A 2022 preliminary report compared the implements and cautioned that more research is needed to confirm the equipment comparison. | The preliminary result is not a basis for prescribing one implement over another. Preliminary report |
What EMG findings can tell you
EMG indicates electrical excitation during the repetitions measured. Greater excitation in a study is not proof that an exercise builds more muscle over time, improves strength more, prevents injury or suits every person better. As Coratella and colleagues put it, “Overhead press is commonly performed to reinforce the muscles surrounding the shoulders” (2022 study).
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