How to Perform the Seated Overhead Press for Solid Shoulder Development
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How to Perform the Seated Overhead Press for Solid Shoulder Development
A few notes on the seated overhead press. • Angle the seat back slightly so wrists can remain over the elbows • Excellent stimulus for the Side delts plus huge progression opportunity • Not exceptionally punishing when taken to failure or near failure • Get elbows below the shoulders and bar to at least the chin • Consider starting ...
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All 3 variations still train all 3 heads — these are just biases based on joint position, grip, and tension. No single exercise “isolates” one head choose based on what you want to emphasize and how it feels for you. Pronated (overhand) grip → Targets all 3 heads → Greater emphasis on the lateral head * Pronated grip = more internal rotation elbow extension Supinated (underhand) grip → Targets all 3 heads → Slightly more medial head involvement * Supination shifts elbow mechanics → increases med
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