The shoulder press, often called the overhead press, is a foundational upper-body exercise involving pressing a weight vertically from shoulder height to an overhead position. This movement is a primary pillar in many strength routines, celebrated for building shoulder and arm strength. As a vertical pushing movement, it primarily targets the muscles on the front and sides of the torso and arms. A common question is whether this overhead motion effectively recruits the latissimus dorsi, or lats, the large muscles of the back.
Primary Muscles Used in the Shoulder Press
The shoulder press is a compound movement that relies heavily on specific muscles to drive the weight upward. The deltoid muscles, particularly the anterior (front) and medial (side) heads, function as the prime movers in this vertical push. These muscles initiate and continue the upward rotation and flexion of the arm at the shoulder joint.
The triceps brachii extend the elbow to fully lock out the weight overhead. The upper chest assists in the initial drive, while muscles like the trapezius engage to stabilize the shoulder blades throughout the range of motion.
The Anatomical Role of the Latissimus Dorsi
The latissimus dorsi muscles, or lats, are the broadest muscles of the back, spanning from the lower spine and pelvis up to the humerus. Their structure allows them to perform powerful pulling actions on the arm. The primary functions of the lats are shoulder adduction (bringing the arm down toward the body’s midline), extension (pulling the arm backward), and internal rotation.
These actions are fundamental to pulling movements. Since the lats are designed for pulling the arm toward the body, they are antagonistic to the vertical pushing action of the shoulder press. Consequently, they are not involved in the actual lifting of the weight during an overhead press.
Lats Engagement During Overhead Pressing
While the lats are not primary movers in the shoulder press, they do engage indirectly as crucial stabilizers of the torso and shoulder joint. Their involvement is primarily isometric, meaning they contract without changing length, to help maintain a rigid and stable base for the pressing movement. This stabilizing function is especially important during standing variations of the press.
The lats work to prevent excessive lumbar hyperextension, or an exaggerated arching of the lower back, which is a common compensation pattern when pressing heavy weights overhead. By bracing the torso, the lats help keep the spine neutral and the ribs tucked down, creating a stable platform for the shoulders to push from.
Furthermore, their contraction helps to pull the shoulder joint into a secure position within the socket, which is a form of stabilization often noticed during the lockout phase of the lift. However, this stabilizing role does not result in significant muscle hypertrophy or strength gains associated with dedicated lat training.
Effective Training for Lat Development
Since the shoulder press is not an effective exercise for directly developing the size or strength of the lats, a training program focused on back width should incorporate movements that align with the lats’ primary functions. The most effective exercises for lat development are those that involve vertical and horizontal pulling motions, which directly engage the muscles in adduction and extension.
Vertical pulling movements are highly effective for targeting the lats and include exercises such as the pull-up and the lat pulldown. The pull-up, especially with an overhand grip, emphasizes the lats’ role in drawing the arms down from an overhead position, resulting in significant muscle activation. Lat pulldowns offer a similar movement pattern but allow for easier adjustment of resistance, making them suitable for progressive overload.
Horizontal pulling movements, often called rows, are also essential for comprehensive lat development and back thickness. Examples include the bent-over barbell row and the single-arm dumbbell row. These exercises engage the lats in a pulling action that moves the elbow toward the torso, directly utilizing their function in shoulder extension and adduction. Incorporating a variety of pulling angles and grips ensures that the entire latissimus dorsi muscle is stimulated for optimal growth and strength.