What To Know
- During the overhead press, the side deltoids assist in stabilizing the shoulder joint and preventing the arms from collapsing inward.
- Sit on a bench with your feet flat on the floor and hold dumbbells in each hand with your palms facing each other.
- While it is not the most effective exercise for targeting the side delts specifically, it can be included in a comprehensive shoulder workout program.
The overhead press is a compound exercise that primarily targets the front deltoids, triceps, and upper chest. However, it also engages the side deltoids, albeit to a lesser extent. The side deltoids, also known as the lateral deltoids, are responsible for abducting (lifting) the arms away from the body.
Anatomy of the Side Delts
The side deltoids are one of three muscles that make up the shoulder joint. They originate from the lateral surface of the clavicle (collarbone) and the acromion process of the scapula (shoulder blade). They insert onto the lateral surface of the humerus (upper arm bone).
How the Overhead Press Activates the Side Delts
During the overhead press, the side deltoids assist in stabilizing the shoulder joint and preventing the arms from collapsing inward. They also contribute to the upward movement of the arms by working in conjunction with the front deltoids.
Maximizing Side Delt Activation
While the overhead press is not the most effective exercise for targeting the side delts, there are ways to increase their involvement:
- Use a wider grip: A wider grip forces the side deltoids to work harder to stabilize the shoulder joint.
- Flare your elbows: Flaring your elbows slightly out to the sides increases the range of motion for the side deltoids.
- Focus on the eccentric (lowering) phase: The eccentric phase of the overhead press is where the side deltoids are most active. Control the weight as you lower it to maximize muscle engagement.
Alternative Exercises for Side Delts
If you want to specifically target your side delts, consider incorporating these exercises into your routine:
- Lateral raises: Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing each other. Raise your arms out to the sides until they are parallel to the floor.
- Reverse flyes: Sit on a bench with your feet flat on the floor and hold dumbbells in each hand with your palms facing each other. Bend over at the hips and let your arms hang down. Raise your arms out to the sides until they are parallel to the floor.
- Cable lateral raises: Stand facing a cable machine with your feet shoulder-width apart. Grasp the handles with your palms facing each other. Step back until there is tension on the cable. Raise your arms out to the sides until they are parallel to the floor.
Benefits of Strong Side Delts
- Improved shoulder stability: Strong side deltoids help to stabilize the shoulder joint, reducing the risk of injuries.
- Enhanced athletic performance: Side delts are important for activities that require overhead movements, such as swimming, throwing, and volleyball.
- Better posture: Strong side delts help to keep your shoulders back and your head up, improving your overall posture.
The Bottom Line: The Role of Overhead Press in Side Delt Development
The overhead press is a versatile exercise that can help you build stronger shoulders, including the side delts. While it is not the most effective exercise for targeting the side delts specifically, it can be included in a comprehensive shoulder workout program. By using proper form and incorporating alternative exercises, you can maximize the benefits of the overhead press and achieve your side delt development goals.
Answers to Your Questions
Q: Can I do overhead press with dumbbells or barbells?
A: Both dumbbells and barbells can be used for overhead press. Dumbbells allow for a greater range of motion, while barbells provide more stability.
Q: How often should I do overhead press?
A: The frequency of overhead press depends on your fitness level and goals. Beginners should start with 1-2 sets of 8-12 repetitions per week. Advanced lifters can do up to 3-4 sets of 6-10 repetitions per week.
Q: What are some common mistakes to avoid when doing overhead press?
A: Common mistakes include using too much weight, arching your back, and flaring your elbows too much. Focus on maintaining proper form throughout the exercise.
