Overhead Press vs. Lateral Raise: Which Exercise is Best for Shoulder Strength?

Are you trying to build stronger, broader shoulders but unsure which exercises to choose?

The Overhead Press and Lateral Raise are two of the most popular shoulder workouts, but they serve different purposes.

Whether you aim to build strength, boost mobility, or sculpt well-defined shoulders, understanding the differences can guide you in making the right choice.

In this post, we’ll compare these two shoulder exercises, explore their benefits and drawbacks, and help you decide which fits your fitness goals.

Anatomy of the Shoulder

Understanding shoulder anatomy is key to knowing how the Overhead Press and Lateral Raise impact your muscles.

The deltoid muscles are divided into three heads:

• Anterior deltoid (front): Works during pressing movements like the overhead press.
• Medial deltoid (side): Activated during lateral raises, giving the shoulders width.
• Posterior deltoid (rear): Supports pulling movements and posture.

Supporting muscles include:

• Rotator cuff: Stabilizes the shoulder joint and prevents injuries.
• Trapezius (traps): Helps move the shoulders and upper back.

Both exercises target these muscles but in different ways. Let’s dive deeper into each exercise.

What is the Overhead Press?

The Overhead Press is a compound shoulder exercise that targets multiple muscle groups. It’s a staple in strength training for building functional strength.

This exercise includes variations such as the barbell overhead press, dumbbell overhead press, and military press.

To perform this exercise:

• Position your feet shoulder-width apart and grip the barbell at chest level, slightly wider than your shoulders.
• Push the weight overhead until your arms are fully extended, keeping your core engaged and avoiding any arching in your back.
• Gradually and with control, bring the weight back down to your chest.

Muscle Groups Worked

The Overhead Press primarily targets the anterior deltoid, but it also engages other muscles, including:

• Medial delts
• Triceps
• Upper chest

However, these muscles are worked to a lesser extent compared to the anterior deltoid.

Benefits of the Overhead Press

1. Builds Upper Body Strength: The overhead press is a compound movement that strengthens multiple muscle groups in your upper body.
2. Promotes Shoulder Mobility: As you press the weight overhead, your shoulder blades retract and rotate upward, promoting mobility and stability.
3. Improves Posture: The position of the barbell encourages good posture by keeping your shoulders back and down.
4. Versatile Exercise: The overhead press can be performed in various ways, from standing to seated, with barbells or dumbbells, making it suitable for different fitness levels.

Drawbacks of the Overhead Press

1. Lower Back Stress: If performed with poor form, the overhead press can put excessive stress on your lower back, leading to injuries.
2. Limited Range of Motion: Some individuals may have difficulty pushing the weight all the way up due to tight shoulders or limited mobility.

What is the Lateral Raise?

The Lateral Raise is an isolation movement for shoulders that specifically targets the medial deltoid. It’s a popular choice for sculpting wide shoulders.

This exercise also has variations, including the dumbbell lateral raise and cable lateral raise.

To perform this exercise:

• Position your feet shoulder-width apart and hold a dumbbell in each hand by your sides.
• Keeping your arms straight and elbows slightly bent, raise the weights away from your body until they reach shoulder height.
• Gradually return the weights to the starting position.

Muscle Groups Worked

The Lateral Raise primarily targets the medial deltoid, but it also engages other muscles, including:

• Anterior delts
• Rotator Cuff
• Trapezius

However, these muscles are worked to a much lesser extent compared to the medial deltoid.

Benefits of the Lateral Raise

1. Builds Shoulder Width: The lateral raise specifically targets the medial deltoid, which gives shoulders width and creates that sought-after V-shape.
2. Improves Shoulder Mobility: The movement required for lateral raises promotes shoulder mobility and stability, which can help prevent injuries.
3. Can be Performed with Lighter Weights: Unlike the overhead press, which requires heavier weights to build strength, lateral raises can be performed with lighter weights.

Drawbacks of the Lateral Raise

1. Limited Range of Motion: Individuals with tight or weak shoulders may not be able to lift the weight all the way up without compromising form.
2. Isolating a Single Muscle Group: While this exercise targets the medial delts specifically, it does not engage other muscle groups as effectively as compound exercises like the overhead press.

Key Differences Between Overhead Press and Lateral Raise

1. Muscle Engagement

• Overhead Press: Engages the anterior deltoid, traps, and triceps.
• Lateral Raise: Targets the medial deltoid for focused shoulder development.

2. Strength vs. Aesthetics

• Overhead Press: Best for building strength and overall fitness.
• Lateral Raise: Enhances shoulder definition and width.

3. Functionality

• Overhead Press: Boosts functional strength, benefiting daily activities.
• Lateral Raise: Primarily enhances aesthetics with less functional benefit.

4. Workout Equipment and Variations

• Overhead Press: Use dumbbells, barbells, or kettlebells; try variations like the push press or seated press.
• Lateral Raise: Perform with dumbbells, cables, or resistance bands; alternatives include cable lateral raises.

Comparison of Overhead Press and Lateral Raise

Aspect	Overhead Press	Lateral Raise
Primary Target	Anterior deltoid	Medial deltoid
Muscle Groups Engaged	Anterior delts, triceps, traps	Medial delts, anterior delts, rotator cuff, traps
Main Purpose	Build upper body strength, improve shoulder mobility	Increase shoulder width, enhance shoulder aesthetics
Form Variations	Barbell, dumbbell, seated, standing	Dumbbell, cable, resistance bands
Weight Requirements	Typically heavier for strength gains	Can use lighter weights for size and definition
Functional Benefit	High functional strength and posture improvement	Primarily aesthetic focus with some mobility benefit
Range of Motion	Can be limited by shoulder or back flexibility	Limited for some by shoulder flexibility
Potential Drawbacks	Risk of lower back stress if performed incorrectly	Isolates single muscle group, less comprehensive workout

When to Prioritize the Overhead Press

• If you want to focus on building strength and functional upper body muscles, prioritize the Overhead Press in your workouts.
• Incorporate variations such as seated or standing presses with barbells, dumbbells, or kettlebells for a comprehensive workout.
• Start with lighter weights and gradually increase weight over time to avoid injury and improve form.

When to Prioritize the Lateral Raise

• If your goal is aesthetic shoulder development and enhancing shoulder width, prioritize the Lateral Raise in your workouts.
• Use dumbbells, cables, or resistance bands for this exercise and aim for higher reps with lighter weights.
• Focus on proper form and controlled movements rather than lifting heavier weights.
• Combine the Lateral Raise with other shoulder exercises for a well-rounded workout.

See our other article: Landmine Press vs. Overhead Press

Common Mistakes to Avoid

1. Overhead Press

• Arching the Back: Engage your core to maintain a neutral spine.
• Lifting Too Heavy: Start with a manageable weight to perfect your form.
• Inadequate Shoulder Warm-Up: Always warm up to prevent injuries.

2. Lateral Raise

• Swinging Weights: Avoid using momentum; lift and lower with control.
• Overlifting: Stop at shoulder height to protect your rotator cuff.
• Ignoring Proper Posture: Keep your back straight and shoulders relaxed.

Note: Having a personal trainer can ensure proper form, personalized workout plans, and motivation to reach your fitness goals effectively and safely.

Conclusion

Both the Overhead Press and Lateral Raise are excellent shoulder exercises, but their applications differ.

If you’re chasing strength and functional fitness, the Overhead Press is your go-to. For enhancing aesthetics and shoulder width, the Lateral Raise shines.

Including both in your routine ensures a balanced approach to strength, mobility, and definition.

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FAQs

Are there safer alternatives to the overhead press?

Yes, seated press variations or using dumbbells instead of barbells can reduce the risk of lower back strain.

Should I perform lateral raises with a bent elbow or straight arm?

To prevent excessive strain on the shoulder joint, it’s advised to do lateral raises with a slight bend in the elbow.

Can I incorporate both exercises into one workout?

Yes, you can add both exercises to your shoulder day routine. Just make sure to start with the overhead press as it requires heavier weights and engages multiple muscle groups.

Useful Resources

Lindberg, S. (2019, April 19). The Overhead Press. Healthline; Healthline Media.

How To Do Lateral Raises | Lateral Raise Variations. (2023). Puregym.com; PureGym.