Which Shoulder Press Works Which Muscles Best?
High-Density Surface Electromyography Excitation in Front vs. Back Overhead Press Prime Movers
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The back overhead press activates the triceps 2.01 times more during the lowering phase than the front press.
Most people think triceps work harder when pressing up, not down—and especially not in a behind-the-neck variation, which is often dismissed as outdated or risky.
Practical Takeaways
Use front overhead presses to maximize anterior deltoid and chest activation for stronger, more defined front shoulders.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The back overhead press activates the triceps 2.01 times more during the lowering phase than the front press.
Most people think triceps work harder when pressing up, not down—and especially not in a behind-the-neck variation, which is often dismissed as outdated or risky.
Practical Takeaways
Use front overhead presses to maximize anterior deltoid and chest activation for stronger, more defined front shoulders.
Publication
Journal
Journal of Human Kinetics
Year
2025
Authors
Riccardo Padovan, Nicholas Toninelli, Stefano Longo, Gianpaolo Tornatore, F. Esposito, E. Cé, G. Coratella
Related Content
Claims (7)
If you're a guy who lifts weights, doing a front shoulder press lights up the back part of your shoulder higher up and your chest lower down compared to doing a back shoulder press — probably because your joints and muscle fibers move differently in each version.
When guys who lift weights do the front-overhead press, their shoulder muscles fire in a way that uses the back part of the side shoulder muscle more during the lifting part of the move.
If you're a guy who lifts weights, doing overhead presses from the front vs. the back lights up different parts of your shoulder and triceps muscles as you lower the weight — meaning the path the bar takes changes which muscle fibers get used most.
If you're a guy who lifts weights and does overhead presses, doing the front version might fire up your front shoulder and chest muscles more than the back version — so it could be better for building those areas.
If you're a guy who lifts weights, doing the back-overhead press might fire up your rear shoulder and triceps muscles more than the front version when you're lowering the weight.