| The seated over head press is an extremely effective | | | | stimulate the overall upper body the full range of |
| exercise for stimulating the deltoids (muscle heads of | | | | motion would be best followed to ensure maximum |
| the shoulders), as well as the triceps (the three headed | | | | recruitment of the muscle groups. Those who perform |
| muscle located to the rear of the upper arm). The | | | | the exercise to target the shoulders, the exercise may |
| seated nature of the exercise minimises additional | | | | be performed just shy of lock out, with the aim of |
| body movements to aid the lift, therefore maximises | | | | reducing triceps recruitment which is strong during the |
| stress to the target muscles. The exercise can be | | | | extension of the arms during lock out. |
| performed with a barbell or with a set of dumbbells. | | | | The pre-exhausting of the deltoids prior to the seated |
| The barbell variation would likely be performed within a | | | | press may be a wise choice for those who aim to |
| rack, enabling the trainer to rack the weight in-between | | | | specifically target the shoulders, and feel the assisting |
| sets. The dumbbell variation offers greater freedom, | | | | muscles, such as the triceps, over power the |
| and requires the muscles to work unilaterally. The | | | | movement. The execution of the lateral raise before |
| dumbbell over-head press may therefore be a wise | | | | the pressing exercise would have such an effect, with |
| choice for those with muscle imbalances in strength or | | | | the deltoids tired from the isolation exercise. |
| muscle size, with each shoulder required to work | | | | Strength gains would likely be realised by following a |
| independently, lifting equal resistance to that of the | | | | repetition range below six repetitions per set. A |
| other side of the body. | | | | repetition range between eight and twelve would |
| The full range of motion for the press would be with | | | | probably prove fruitful for enhancing muscle mass. |
| the barbell or dumbbells level with the shoulders, to full | | | | Higher repetitions per set will lead to greater progress |
| extension of the arms above the head. If the aim is to | | | | in muscle endurance. |