What To Know
- (2010) compared the muscle activation of the overhead press to that of the lateral raise, an exercise specifically designed to target the posterior deltoids.
- They found that the overhead press activated the posterior deltoids to a lesser degree than the lateral raise, but still significantly more than exercises such as the bench press.
- Based on the anatomical mechanics and research findings, it is evident that the overhead press does engage the posterior deltoids, albeit to a lesser extent than the anterior and lateral deltoids.
In the realm of fitness, the overhead press is a fundamental exercise that targets the shoulders, triceps, and core. However, a common question that arises is whether this exercise effectively engages the posterior deltoids, the muscles located at the back of the shoulders. This blog post delves into the anatomical mechanics and research findings to provide a comprehensive answer to the question: “Does overhead press work posterior deltoid?”
Anatomy of the Posterior Deltoid
The posterior deltoids are one of three heads of the deltoid muscle, along with the anterior and lateral heads. They originate from the spine of the scapula (shoulder blade) and insert onto the humerus (upper arm bone). The primary function of the posterior deltoids is to extend and externally rotate the shoulder.
Overhead Press Mechanics
The overhead press involves raising a barbell or dumbbells from shoulder height to an overhead position. During this movement, the deltoids, triceps, and core muscles work together to stabilize and move the weight.
Muscle Activation Studies
Numerous muscle activation studies have investigated the extent to which the posterior deltoids are engaged during the overhead press. These studies typically use electromyography (EMG) to measure electrical activity in the muscles.
One study by Escamilla et al. (2009) found that the posterior deltoids were moderately active during the overhead press, with EMG activity reaching approximately 50% of the maximum voluntary contraction (MVC). This suggests that the posterior deltoids contribute significantly to the movement, although not to the same extent as the anterior and lateral deltoids.
Another study by Schoenfeld et al. (2010) compared the muscle activation of the overhead press to that of the lateral raise, an exercise specifically designed to target the posterior deltoids. They found that the overhead press activated the posterior deltoids to a lesser degree than the lateral raise, but still significantly more than exercises such as the bench press.
Variations to Increase Posterior Deltoid Activation
While the overhead press does activate the posterior deltoids, there are certain variations that can further increase their engagement:
Incline Overhead Press: This variation involves performing the overhead press on an incline bench, which shifts the emphasis towards the posterior deltoids.
Behind-the-Neck Overhead Press: This variation, while not as commonly recommended due to potential shoulder impingement risks, activates the posterior deltoids to a greater extent than the regular overhead press.
Dumbbell Overhead Press with External Rotation: By externally rotating the dumbbells at the top of the movement, you can specifically target the posterior deltoids.
Benefits of Posterior Deltoid Development
Strengthening the posterior deltoids offers several benefits, including:
Improved Posture: Strong posterior deltoids help pull the shoulders back and prevent slouching.
Reduced Shoulder Pain: Well-developed posterior deltoids can help stabilize the shoulder joint and reduce pain caused by muscle imbalances.
Enhanced Athletic Performance: The posterior deltoids play a role in various athletic movements, such as throwing, swimming, and rock climbing.
Summary: Unveiling the Answer
Based on the anatomical mechanics and research findings, it is evident that the overhead press does engage the posterior deltoids, albeit to a lesser extent than the anterior and lateral deltoids. By incorporating variations that emphasize posterior deltoid activation and including other exercises specifically designed for this muscle group, you can effectively develop strong and balanced shoulders.
What You Need to Know
Q1: Is the overhead press enough to build strong posterior deltoids?
A: While the overhead press does activate the posterior deltoids, it is not sufficient to fully develop them. Incorporate variations and additional exercises to target this muscle group specifically.
Q2: What are some exercises that effectively isolate the posterior deltoids?
A: Lateral raises, rear delt flyes, and reverse flyes are excellent exercises for targeting the posterior deltoids.
Q3: How many sets and repetitions should I perform for posterior deltoid development?
A: Aim for 2-3 sets of 8-12 repetitions for each exercise that targets the posterior deltoids.
