In the world of strength training, the bench press has long been considered a staple for upper body development. But as fitness science progresses, the overhead press is gaining ground as a powerful alternative that might offer even better overall development benefits. While the bench press is fantastic for building chest and shoulder strength, the overhead press has unique advantages that make it a valuable (and perhaps superior) lift for functional strength, athletic development, and muscular balance. Here’s a look at why the overhead press may deserve a prime spot in your workout routine.
1. Full-Body Engagement
The overhead press requires the entire body to work together as one unit, providing benefits that extend beyond the upper body. When you press a barbell overhead, the core, lower back, and legs stabilize your body to prevent excessive leaning, arching, or wobbling. This recruitment of multiple muscle groups builds a level of total-body strength that translates well to real-life activities, where stabilizing under load and generating force are often key.
In contrast, the bench press largely isolates the chest, shoulders, and triceps. Though core engagement is present, it doesn’t reach the same level of activation required by the overhead press. In terms of functional, whole-body strength, the overhead press gives you much more bang for your buck.
2. Core Strength and Stability
One of the biggest advantages of the overhead press is the significant demand it places on the core. By lifting weight vertically, your core is called into action to stabilize your spine and prevent unwanted movement, especially as the weight moves away from your center of gravity. Research has shown that this stability demand can improve core strength and endurance, benefiting everything from your posture to your performance in sports and other lifts.
The bench press, on the other hand, provides back support, which limits core engagement. While there is some core activation, especially when handling heavier weights, it isn’t as demanding or functional as the core involvement in an overhead press.
3. Shoulder Health and Mobility
While the bench press works the chest and shoulders well, it can sometimes create imbalances that affect shoulder health. The bench press emphasizes internal rotation and can overdevelop the anterior (front) deltoids and pectorals if not balanced with pulling exercises and shoulder mobility work. This can lead to shoulder pain, limited range of motion, and, in some cases, injury.
The overhead press, however, encourages more balanced shoulder development. It requires proper alignment and strength from all parts of the shoulder, promoting mobility and stability. It also involves the scapular stabilizers and the rotator cuff muscles, which are essential for maintaining shoulder health and function.
4. Better Posture and Structural Balance
The overhead press reinforces good posture. As it engages the muscles responsible for keeping the shoulders and spine aligned, it counteracts the hunched-forward posture common in today’s digital world. Strong deltoids, traps, and core muscles support a balanced posture, and the overhead movement specifically encourages a “neutral” shoulder position, essential for good posture.
On the other hand, the bench press often reinforces the tendency to internally rotate the shoulders, which can exacerbate poor posture if not balanced with pulling exercises. The bench press has its place in a balanced program, but if shoulder health and posture are priorities, the overhead press offers clear advantages.
5. Functional Strength and Athletic Carryover
The overhead press provides functional strength benefits that translate well into sports and daily life activities. In sports, athletes often need the ability to generate upward and outward force, whether throwing a ball, lifting, or pushing an opponent. The overhead press mimics these actions and promotes stability in an upright position, which is much more common in athletic movements than the position used during a bench press.
This lift also builds the serratus anterior, a lesser-known muscle involved in overhead and rotational movements. This muscle’s engagement not only protects the shoulder but also improves power transfer through the upper body, enhancing athleticism in multiple domains.
Is There Still a Place for the Bench Press?
Absolutely. The bench press is a tried-and-true exercise that builds upper body strength and power. For bodybuilders, powerlifters, or athletes focused on chest and upper body development, it’s invaluable. But if your goal is balanced, functional strength, the overhead press might be a better option, or at least a necessary complement.
Final Takeaway
The overhead press may not be as famous as the bench press, but it offers a level of total-body engagement and functional strength that can’t be ignored. For those looking to improve core stability, shoulder health, posture, and athleticism, the overhead press is an invaluable addition. Whether you’re a competitive lifter or a casual gym-goer, the benefits of the overhead press make it a strong contender for your top lifts.