The shoulder press, also known as the overhead press (OHP), is a compound resistance exercise recognized for developing upper body strength and size. This lift requires pushing a weight from shoulder level directly overhead to full arm extension. While visually focused on the shoulder joint, the exercise necessitates the coordinated effort of multiple muscle groups. This article clarifies the role of the triceps brachii muscle during this movement and explores its contribution compared to the primary muscles involved.
Primary Muscles Activated During the Shoulder Press
The majority of the work in the shoulder press is driven by the deltoid muscles, the main movers of the shoulder joint. The anterior (front) head of the deltoid is the prime mover, initiating and controlling the upward path of the weight through shoulder flexion. The medial (side) deltoid also contributes significantly to the lift, especially as the arms move away from the body’s midline.
The upper portion of the pectoralis major (upper chest) assists in the initial pressing motion. Numerous muscles must engage isometrically to maintain posture and control the weight’s trajectory. These stabilizing muscles include the trapezius, which supports the shoulder blades, and the muscles of the rotator cuff, which secure the head of the humerus within the shoulder socket. A strong core is also recruited to prevent the torso from arching excessively, particularly during a standing press.
The Mechanism of Triceps Involvement
The triceps brachii, located on the back of the upper arm, is an active participant in the overhead press, functioning as a synergist. Its job is to extend the elbow joint, which is the final action required to press the weight to full lockout above the head. Without strong triceps activation, the last few inches of the press would be impossible to complete efficiently.
The triceps is composed of three heads: the long head, the lateral head, and the medial head. The medial and lateral heads are highly active during the pressing motion, as they are the most direct contributors to elbow extension. The long head crosses both the elbow and shoulder joints, assisting in extension while also stabilizing the shoulder joint during the overhead position. Studies confirm that the triceps brachii generates substantial activity during the shoulder press, highlighting its importance in achieving full arm extension. This activity is most pronounced during the final third of the upward phase, where the elbow straightens completely.
How Grip and Equipment Affect Triceps Load
The degree to which the triceps are recruited can be manipulated by altering the grip width on the bar. A standard grip, typically just outside shoulder width, balances the load primarily between the deltoids and the triceps. Adopting a narrower grip significantly increases the demand on the triceps. This closer hand placement changes the biomechanical leverage, requiring the triceps to generate more force to complete the elbow extension.
Conversely, a wider grip shifts the emphasis toward the deltoids, slightly reducing the triceps’ relative contribution to the lift. The equipment used also influences activation. Performing the overhead press with dumbbells requires more work from stabilizing muscles to control the independent movement of each weight. While the triceps still perform the same elbow extension function, the instability of dumbbells keeps the triceps load similar to a standard barbell press.