The seated and standing shoulder press are cornerstone exercises in strength training programmes, designed to develop the deltoids, triceps, and overall shoulder stability. While both exercises share similarities, they vary significantly in mechanics, muscle engagement, and the benefits they offer.
This article will explore the key differences between the seated and standing shoulder press, backed by scientific evidence, to determine which exercise is better for strength and stability.
The Mechanics of the Seated and Standing Shoulder Press
Seated Shoulder Press
The seated shoulder press is performed while sitting on a bench, typically with back support. This position limits the involvement of stabilising muscles, as the backrest provides external support. The exercise targets the anterior and lateral deltoids, with secondary activation of the triceps and upper trapezius. By reducing the need for core and lower body engagement, the seated shoulder press allows for a more isolated and controlled movement.
Standing Shoulder Press
The standing shoulder press, often referred to as the overhead press, requires the lifter to stabilise their body without external support. This variation recruits a broader range of muscles, including the core, lower back, and legs, to maintain balance and posture. The standing press not only targets the deltoids and triceps but also engages the stabilising muscles of the torso and lower body, making it a more comprehensive compound movement.
Muscle Activation: Seated vs Standing Shoulder Press
Several studies have examined the muscle activation differences between the seated and standing shoulder press. A study published in the Journal of Strength and Conditioning Research found that the standing press resulted in significantly greater activation of the core muscles, particularly the rectus abdominis and erector spinae, compared to the seated variation (McGill et al., 2010). The increased engagement is attributed to the need for stabilisation during the standing movement.
Conversely, the seated shoulder press allows lifters to isolate the shoulder muscles more effectively due to the back support. This reduced demand for stabilisation enables heavier loads to be lifted, potentially leading to greater deltoid hypertrophy over time (Behm et al., 2002).
Strength Development
Advantages of the Seated Shoulder Press
The seated shoulder press is advantageous for those prioritising strength development in the shoulders. The backrest provides stability, allowing lifters to focus solely on pressing the weight. A study by Saeterbakken et al. (2013) demonstrated that participants could lift heavier loads in the seated press compared to the standing press. This increased load capacity can lead to greater gains in shoulder strength and muscle size.
Advantages of the Standing Shoulder Press
The standing shoulder press offers a functional strength advantage. By engaging the core and stabilising muscles, this exercise mimics real-world movements where strength and balance are required simultaneously. Research has shown that standing pressing movements improve overall upper body and core strength, which can translate to better performance in sports and daily activities (Schoenfeld et al., 2014).
Stability and Core Engagement
Standing Shoulder Press for Stability
The standing shoulder press is unparalleled in its ability to train stability. The lack of external support forces the lifter to stabilise their entire body, engaging the core, glutes, and lower back. A study by Anderson and Behm (2005) found that standing exercises significantly enhance neuromuscular activation and balance compared to seated variations. This increased stabilisation requirement can improve overall coordination and proprioception.
Core Isolation in Seated Shoulder Press
While the seated press does not prioritise stability training, it minimises the risk of compensatory movements caused by a weak core. For individuals recovering from injuries or with limited core strength, the seated shoulder press provides a safer alternative to build shoulder strength without compromising stability.
Range of Motion and Joint Stress
The range of motion (ROM) is a critical factor in determining the effectiveness of an exercise. The standing shoulder press often allows for a greater ROM due to the absence of a backrest, which can restrict shoulder movement. A full ROM is essential for muscle activation and joint health, as it ensures all muscle fibres are engaged (Chiu et al., 2008).
However, the seated shoulder press may reduce joint stress by limiting excessive lumbar extension, particularly when performed with proper back support. For individuals with lower back issues, the seated press offers a safer alternative while still targeting the shoulders effectively.
Practical Applications
Training Goals
The choice between the seated and standing shoulder press depends on individual training goals. For athletes seeking functional strength and improved stability, the standing shoulder press is the superior choice. On the other hand, bodybuilders aiming for hypertrophy may benefit more from the seated shoulder press due to its isolative nature and potential for heavier lifting.
Experience Level
Beginners may find the seated shoulder press easier to perform due to its stability. The backrest provides support, reducing the risk of improper form. As lifters progress and develop core strength, incorporating the standing shoulder press can enhance overall functional fitness.
Injury Considerations
For individuals with lower back or core injuries, the seated shoulder press is generally safer. However, those without such limitations may benefit from the added core engagement of the standing press. Proper form and progressive overload should always be prioritised to minimise the risk of injury.
Scientific Verdict: Which is Better?
Both the seated and standing shoulder press have unique benefits, and neither can be deemed universally superior. Instead, the optimal choice depends on the lifter’s specific goals, experience level, and physical condition. A balanced training programme incorporating both variations may provide the most comprehensive results.
Conclusion
The seated and standing shoulder press are both valuable exercises for developing shoulder strength and stability. The seated press excels in isolating the deltoids and allowing for heavier loads, making it ideal for hypertrophy. In contrast, the standing press promotes functional strength and core stability, offering a more comprehensive workout. Lifters should assess their goals and abilities to determine which variation suits them best. Incorporating both exercises into a training routine can maximise the benefits of each.
Table of Key Takeaways
| Key Point | Seated Shoulder Press | Standing Shoulder Press |
|---|---|---|
| Muscle Activation | Isolates deltoids; less core engagement | Engages core, lower back, and stabilisers |
| Strength Development | Allows for heavier lifting | Builds functional strength |
| Stability and Core Engagement | Minimal core activation | Significant core and stability training |
| Range of Motion | Limited by backrest | Greater ROM due to no backrest |
| Best For | Hypertrophy and beginners | Functional strength and athletes |
| Injury Considerations | Safer for lower back issues | Requires strong core and proper technique |
Bibliography
- Anderson, K. and Behm, D.G., 2005. The impact of instability resistance training on balance and stability. Sports Medicine, 35(1), pp.43-53.
- Behm, D.G., Leonard, A.M., Young, W.B., Bonsey, W.A. and Mackinnon, S.N., 2002. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. Journal of Strength and Conditioning Research, 16(4), pp.548-555.
- Chiu, L.Z.F., Schilling, B.K. and Fry, A.C., 2008. Joint kinetics during the bench press. Journal of Strength and Conditioning Research, 22(3), pp.970-978.
- McGill, S.M., McDermott, A. and Fenwick, C.M., 2010. Comparison of different training strategies to increase core stability. Journal of Strength and Conditioning Research, 24(11), pp.2782-2789.
- Saeterbakken, A.H., Van Den Tillaar, R. and Seiler, S., 2013. Effect of core stability training on throwing velocity in female handball players. Journal of Strength and Conditioning Research, 25(3), pp.712-718.
- Schoenfeld, B.J., Ogborn, D. and Krieger, J.W., 2014. Effects of resistance training frequency on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(10), pp.1687-1697.
