Barbell Overhead Press
The barbell overhead press is the standard heavy vertical press — and the shoulder-press pattern produced the highest anterior-deltoid activation in the EMG comparison (33.3% MVIC) among the four tested exercises.
Build the caps, keep the joint happy
Shoulder Exercises
Your shoulders move the arm in almost every direction, so “shoulder day” is really three jobs: press something overhead, raise something to the side, and train the rear of the shoulder plus the small stabilisers. In an EMG comparison of four common exercises, the shoulder press produced the highest anterior-deltoid activation and the lateral raise produced the highest middle- and posterior-deltoid activation. [1]
And in the ACSM’s current position stand — a 2026 overview of 137 reviews — strength improved from as few as two sessions per week. [3]
This hub explains which movement loads which head, how much to start with, what to do when equipment is limited, and — clearly separated — what shoulder pain means for training and when to see a clinician. Individual exercise guides are still being written; every topic in preparation is listed at the bottom, labelled clearly.
What your shoulder muscles actually do
The deltoid is one muscle with three heads, and each head favours a different direction of arm movement: the anterior (front) head dominates flexion and pressing, the middle (lateral) head abducts the arm out to the side, and the posterior (rear) head extends and externally rotates — it works hardest in pulling and rear-raise movements. Exercise directories map exercises to these heads the same way. [4]
Underneath the deltoid sit the rotator cuff muscles — supraspinatus, infraspinatus, teres minor and subscapularis — four small muscles that keep the upper-arm bone steady in its socket while the bigger muscles move it; exercise references file them apart from the deltoid heads and list their stabilising role. [4] They are stabilisers first, which is why rehab-style rotation work uses light load and strict control, not heavy weight.
The EMG evidence gives the selection question a concrete answer. In a study of 13 men experienced in strength training comparing four exercises, the shoulder press produced the highest anterior-deltoid activation (33.3% MVIC), significantly above the bench press (21.4%), lateral raise (21.2%) and dumbbell fly (18.8%). The middle deltoid’s highest reading came in the lateral raise (30.3%); the lateral raise and shoulder press (27.9%) were the two movements significantly above the bench press (5%) and dumbbell fly (3.4%) for that head. The posterior deltoid registered highest during the lateral raise (24%), significantly above the other three exercises. [1]
A smaller study of ten competitive bodybuilders found the frontal raise produced the greatest anterior-deltoid activation among the raise variations tested, while a lateral raise performed with the arm rotated internally produced the greatest posterior-deltoid activation. [2]
Two practical consequences: pressing alone leaves the middle and rear heads underloaded, and no single exercise covers all three heads — a shoulder plan borrows from more than one family. A caution on generality: study one used thirteen healthy men and study two used ten experienced bodybuilders, so these are activation comparisons in specific populations, not rankings measured on you.
Four families, one shoulder
Shoulder work gets simple when you sort it by the direction the arm moves rather than by equipment names. The diagram below was drawn for this page and shows which family loads which head.
- Vertical press — overhead barbell, dumbbell, machine or push-up variations. Main driver: front head, with the middle head assisting.
- Overhead raise — lateral and frontal raises, any load. Main driver: middle head; the rear head also registers. [1]
- Rear work — reverse flyes, face pulls, lean-over raises. Main driver: rear head, which pressing alone trains least.
- Stabiliser work — rotations and rehab-style drills, light load. Target: the rotator cuff under the deltoid. [4]
A workable session borrows one movement from families 1–3 and, if your shoulder has a history of niggles, some family-4 preparation chosen with a clinician — not a random clip from social media.
Editor’s picks while the guides are in preparation
The individual guides below are being written; the selection logic is here today and each card becomes a working link the day its guide ships.
Dumbbell Shoulder Press
The dumbbell shoulder press lets each arm press on its own path, useful when one shoulder is stiffer or after long barbell blocks.
Arnold Press
The Arnold press rotates the dumbbells as you press — a change of stimulus you can choose for variety or comfort alongside a plain dumbbell press.
Push Press
The push press adds leg drive to move a heavier load overhead; learn the strict barbell press first.
Landmine Press
The landmine press follows a semi-overhead arc rather than a fully vertical path — another way to load the press when a straight overhead position is limited.
Machine Shoulder Press
A machine shoulder press gives a fixed, stable path — a low-intimidation way to start pressing or to finish a session.
Lateral Shoulder Raise
The lateral (side) raise is the direct middle-deltoid movement: 30.3% MVIC in the EMG comparison, higher than pressing for that head.
Pike Push Up
Pike push-ups build overhead strength with bodyweight when you have no dumbbells — the home version of pressing.
Handstand Push Up
Handstand push-ups are an advanced bodyweight press; work up to them with pike push-ups and wall holds.
Band Shoulder Press
Band shoulder presses make pressing possible with a single piece of cheap equipment and are gentle at the bottom position.
Choose from the equipment you actually have
In a gym
A barbell, a rack-free open floor and a machine station cover the whole spectrum: strict barbell overhead press for load, machine shoulder press for stability, cable work for constant tension at the bottom of a raise, and a rear-delt machine or rope for face pulls. The cable shoulder exercises collection lists the cable side once those pages ship.
At home, with dumbbells
Two dumbbells are enough for the full pattern: seated or standing press, lateral raise, lean-over rear-delt raise and light external rotation with a light pair. Progression is the same anywhere — the stand’s core advice is progressive loading: raise the demand as the current one becomes manageable. [3]
No equipment at all
Pike push-ups walk the bodyweight press toward a handstand push-up, and a doorway towel or water jugs substitute for light resistance. Arm circles are warm-up, not training — the load is what counts.
Does training differ for women?
The ACSM’s recommendations are written for healthy adults and make no separate shoulder prescription by sex. [3] The starting point is wherever your current strength is, not a weight on the rack.
How much should you start with?
The ACSM’s 2026 position stand — an overview of 137 reviews covering more than 30,000 healthy adults — reports that strength improved with heavier loads lifted through a full range of motion, over two to three sets, at two or more sessions per week, and that hypertrophy responded most to higher weekly volume, from about ten sets per muscle. [3] Applied to shoulders, that usually looks like: one press, one raise and one rear movement, two to three sets each, twice a week, with the last reps challenging but controlled.
Two honesty notes. Activation percentages (the 33.3%, 30.3% and 24% above) measure muscle electrical activity as a share of a maximal voluntary contraction — they say how hard a muscle worked in that protocol, not how much muscle you will grow. And no study says pressing plus raising beats some other combination over months: the 2026 overview found that few prescription variables consistently changed the outcome, which is why EMG comparisons guide exercise selection while progressive loading over weeks drives the result. [3]
Common shoulder-training mistakes
- Pressing only. Pressing loads the front head hardest and the rear head least: in the comparison study the bench press reached 21.4% MVIC for the front head but only 5% for the middle head and 3.5% for the rear. A plan with no raises quietly underbuilds two heads. [1]
- Turning the lateral raise into a full-body swing. The moment momentum lifts the weight, the target signal you paid for stops being the middle deltoid. Lighter, slower, to about shoulder height.
- Maxing out on every set. Heavy overhead work near failure is where small technical failures — rib flare, elbows drifting, neck bracing — compound. Training all the way to momentary failure did not consistently improve outcomes in the 2026 ACSM overview, so keep most sets a rep or two in reserve and test only occasionally. [3]
- Training through sharp pain. Muscle burn during a rep is normal; a sharp, pinching or night pain is a reason to stop the movement and use the pain section below, not to push through “everything is just weakness leaving the body.”
Shoulder pain: what training should not pretend
This page is training information, not diagnosis. Common causes of shoulder pain include tendonitis, bursitis, impingement and frozen shoulder, among others — telling them apart is a clinician’s job, and exercise that helps one cause can aggravate another. [5]
NHS guidance on when to get checked: see a GP if shoulder pain is getting worse or does not improve after two weeks, or if it is very difficult to move your arm; get urgent help — an urgent GP appointment or NHS 111 — for sudden or very bad pain, an arm you cannot move, or pain that started after an injury or accident. [5]
In many areas of the UK you can also refer yourself to NHS community musculoskeletal services without a GP referral. [5]
What this means for training now: if your shoulder hurts when you press overhead, stop the offending movement, keep what is pain-free, and get the pattern assessed rather than experimenting through it. Rehabilitation exercises — even basics like the pendulum swings shown in post-surgical orthopaedic guides — are prescribed by a surgeon or physical therapist with stage limits, not copied from a stock page. [6]
If you have had shoulder surgery, follow your own clinician’s protocol, which may restrict movement of the operated arm. [6]
Questions people ask about shoulder exercises
What are the most effective shoulder exercises?
For overall deltoid development, press something overhead and raise something to the side: the EMG comparisons show the shoulder press highest for the front head and lateral raises highest for the middle and rear heads among the tested movements. Effectiveness still depends on your technique, proximity to failure and what your shoulder tolerates.
What are 7 good exercises for strengthening the shoulders?
A seven-move list with something from every family could be: barbell overhead press, dumbbell shoulder press, Arnold press, push press, lateral shoulder raise, reverse fly or face pull, and light external rotation. Pick three (one per family), rotate the rest across the month rather than doing all seven every session.
Are 3 exercises enough for shoulders?
Yes — for most trainees, one press, one raise and one rear-delt movement performed progressively covers the job. The 2026 ACSM overview points to total weekly volume rather than exercise variety as the driver [3] — three well-chosen, progressively loaded movements beat seven rotated ones.
What exercise is best for shoulder pain?
There is no single best one, because pain can come from several different problems, and the right exercise for one can aggravate another. Get the cause assessed — especially if the pain has lasted more than two weeks or makes your arm hard to move — and build from what is pain-free. [5]
Every topic in this collection, with honest status
No individual shoulder-exercise guide is published yet; this hub is the first. Each entry below becomes a working link the day its guide ships — until then it stays plain text so you never hit a dead end.
Related collections, comparisons, alternatives, workouts and the anatomy guide in preparation:
Muscle collections (4)
- Front Delt Exercises: Complete Library by Equipment
- Side Delt Exercises: Complete Library by Equipment
- Rear Delt Exercises: Complete Library by Equipment
- Rotator Cuff Exercises: Complete Library by Equipment
Equipment collections (10)
- Dumbbell Shoulder Exercises: Full List With Form Guides
- Bodyweight Shoulder Exercises: Full List With Form Guides
- Kettlebell Shoulder Exercises: Full List With Form Guides
- Cable Shoulder Exercises: Complete Library With Form Guides
- Barbell Shoulder Exercises: Full List With Form Guides
- Resistance Band Shoulder Exercises: With Form Guides
- Machine Shoulder Exercises: Full List With Form Guides
- Landmine Shoulder Exercises: Full List With Form Guides
- Smith Machine Shoulder Exercises: Full List With Form Guides
- Weight Plate Shoulder Exercises: Full List With Form Guides
Comparisons (8)
- Arnold Press vs Dumbbell Shoulder Press: Which to Choose
- Barbell Overhead Press vs Dumbbell Shoulder Press
- Barbell Overhead Press vs Handstand Push Up: Which to Choose
- Barbell Overhead Press vs Push Press: Which to Choose
- Dumbbell Shoulder Press vs Machine Shoulder Press
- Dumbbell Shoulder Press vs Smith Machine Shoulder Press
- Machine Shoulder Press vs Smith Machine Shoulder Press
- Push Press vs Thruster: Differences and Which to Choose
Alternatives (4)
- Arnold Press Alternatives: 8 Substitutes
- Barbell Overhead Press Alternatives: 8 Substitutes
- Dumbbell Shoulder Press Alternatives: 8 Substitutes
- Landmine Press Alternatives: 8 Substitutes
Workouts (3)
- Shoulder Mobility Routine: 8 Drills for Overhead Range
- Shoulder Workout: Build Rounder Delts in 40 Minutes
- Shoulders and Arms Workout
Anatomy (1)
- Deltoids: Front, Side and Rear Delt Anatomy
Browse the 451 exercise guides in preparation
Grouped by the equipment each guide needs.
Dumbbells (130)
- Alternating Arms Overhead Press Dumbbells: How to Do It
- Alternating Dumbbell Overhead Press: How to Do It
- Alternating One Arm Standing Palms In Dumbbell Press
- Alternating Seated Arnold Press: How to Do It
- Alternating Seated Dumbbell Press: How to Do It
- Alternating Seated Palms In Dumbbell Press: How to Do It
- Alternating Standing Arnold Press: How to Do It
- Alternating Standing Dumbbell Press: How to Do It
- Arnold Press
- Around the World
- Both Arms Together Overhead Press Dumbbells: How to Do It
- Cuban Press
- Diagonal Raise
- Dublin Press
- Dumbbell 6 Ways
- Dumbbell Alternating Arnold Press Stability Ball
- Dumbbell Alternating Arnold Press: How to Do It
- Dumbbell Alternating Deltoid Raise: How to Do It
- Dumbbell Alternating Press
- Dumbbell Alternating Press Palms: How to Do It
- Dumbbell Alternating Shoulder Press Stability Ball
- Dumbbell Alternating Single Arm Press: How to Do It
- Dumbbell Alternating Z Press: Form, Muscles Worked, Mistakes
- Dumbbell Arnold Press Stability Ball: How to Do It
- Dumbbell Behind Neck Press
- Dumbbell Bent Over W Raise
- Dumbbell Decline Alternating Single Arm Press: How to Do It
- Dumbbell Decline One Arm Hammer Press: How to Do It
- Dumbbell Deltoid Raise
- Dumbbell External Rotation
- Dumbbell Floor I
- Dumbbell Floor T
- Dumbbell Floor Y
- Dumbbell Front Raise
- Dumbbell Ground to Shoulder
- Dumbbell Half Kneeling Overhead Press: How to Do It
- Dumbbell Half Kneeling Single Arm Overhead Press
- Dumbbell Halo
- Dumbbell Hammer Shoulder Press: How to Do It
- Dumbbell High Pull
- Dumbbell Incline One Arm Hammer Press Stability Ball
- Dumbbell Incline One Arm Hammer Press: How to Do It
- Dumbbell Incline Y Raise
- Dumbbell Lateral Raise
- Dumbbell Neutral Alternating Overhead Press: How to Do It
- Dumbbell Neutral Overhead Press: How to Do It
- Dumbbell Neutral Seated Overhead Press: How to Do It
- Dumbbell One Arm Arnold Press Stability Ball: How to Do It
- Dumbbell One Arm Arnold Press: How to Do It
- Dumbbell One Arm Hammer Press Stability Ball: How to Do It
- Dumbbell One Arm Hammer Press: How to Do It
- Dumbbell One Arm Hammer Shoulder Press: How to Do It
- Dumbbell One Arm Press Palms: Form, Muscles Worked, Mistakes
- Dumbbell One Arm Press Reverse Grip: How to Do It
- Dumbbell One Arm Press Stability Ball: How to Do It
- Dumbbell One Arm Shoulder Press Stability Ball: How to Do It
- Dumbbell One Arm Shoulder Press: How to Do It
- Dumbbell One Arm Upright Row: Form, Muscles Worked, Mistakes
- Dumbbell Overhead Push Press: Form, Muscles Worked, Mistakes
- Dumbbell Press with Iso Hold: Form, Muscles Worked, Mistakes
- Dumbbell Prone Shoulder Raise Stability Ball: How to Do It
- Dumbbell Push Press
- Dumbbell Reverse Fly
- Dumbbell Reverse Raise
- Dumbbell Seated Alternating Arnold Press: How to Do It
- Dumbbell Seated Alternating Shoulder Press: How to Do It
- Dumbbell Seated Dublin Press: Form, Muscles Worked, Mistakes
- Dumbbell Seated One Arm Arnold Press: How to Do It
- Dumbbell Seated One Arm Shoulder Press: How to Do It
- Dumbbell Seated Overhead Press: How to Do It
- Dumbbell Seated Press Palms
- Dumbbell Seated Shoulder Raise Stability Ball: How to Do It
- Dumbbell Seated Y Press
- Dumbbell Seesaw Press
- Dumbbell Shoulder Extension
- Dumbbell Shoulder Press
- Dumbbell Shoulder Press Reverse Grip: How to Do It
- Dumbbell Shoulder Press Stability Ball: How to Do It
- Dumbbell Single Arm Neutral Overhead Press: How to Do It
- Dumbbell Single Arm Overhead Press: How to Do It
- Dumbbell Single Arm Press
- Dumbbell Single Arm Push Press: How to Do It
- Dumbbell Single Arm Shoulder Extension: How to Do It
- Dumbbell Single Arm Z Press
- Dumbbell Squat Curl to Shoulder Press: How to Do It
- Dumbbell Squat to Overhead Press: How to Do It
- Dumbbell Squat to Shoulder Press: How to Do It
- Dumbbell Standing IYT
- Dumbbell Standing Snow Angel: Form, Muscles Worked, Mistakes
- Dumbbell Upright Row
- Dumbbell W Press
- Dumbbell Way Shoulder Raise
- Dumbbell Y Press
- Dumbbell Z Press
- Floor IYT
- Half Kneeling Dumbbell Press: Form, Muscles Worked, Mistakes
- Half Kneeling Shoulder Press: Form, Muscles Worked, Mistakes
- Incline Dumbbell Prone a Raise: How to Do It
- Incline Dumbbell Prone T Raise: How to Do It
- Incline Dumbbell Prone W Raise: How to Do It
- Jumping T's
- Lateral Shoulder Raise
- Leverage Shoulder Press
- Lying Shoulder Press
- Lying T's
- One Arm Seated Arnold Press
- One Arm Seated Dumbbell Press: How to Do It
- One Arm Seated Palms In Dumbbell Press: How to Do It
- One Arm Standing Arnold Press: How to Do It
- One Arm Standing Dumbbell Press: How to Do It
- One Arm Standing Palms In Dumbbell Press: How to Do It
- Palms In Shoulder Press
- Prone a Raise
- Prone T Raise
- Prone W Raise
- Prone Y Raise
- Reverse Grip Shoulder Press
- Scaption
- Seated Arnold Press
- Seated Dumbbell Arnold Press: Form, Muscles Worked, Mistakes
- Serrano Press
- Standing Arnold Press
- Standing Around the World
- Standing Dublin Press
- Standing Dumbbell Press
- Standing Dumbbell Shoulder Press: How to Do It
- Standing Palms In Dumbbell Press: How to Do It
- Standing Shoulder Press
- Step T's
- V Raise
Bodyweight (88)
- Alternating Lateral Lunge with Overhead Reach: How to Do It
- Arm Circle
- Arm Crossover Chest
- Arm Raise
- Assisted Lift Shoulder
- Back to Wall Alternating Shoulder Flexion: How to Do It
- Back to Wall Shoulder Flexion: How to Do It
- Backhand Shoulder Stretch
- Backward Arm Circle
- Bent Over Shoulder Stretch
- Bodyweight Full Squat with Overhead Press: How to Do It
- Bodyweight Lying Snow Angel
- Bodyweight Overhead Press
- Bosu Ball Pike Push Up
- Bus Drivers
- Circle Arm Shoulder
- Cobra Push Up
- Cross Body Arm Swing
- Cross Body Shoulder Stretch
- Eagle Pose
- Elevated Pike Press
- Floor I
- Floor Inverted Shoulder Press: How to Do It
- Floor T
- Floor Y
- Forward Arm Circle
- Front Scoops Shoulder
- Hand Stand Push Up Hands Elevated: How to Do It
- Hand Stand Push Up Legs on Box: How to Do It
- Hand Stand Push Up Wall Assisted: How to Do It
- Handstand
- Handstand Push Up
- Hip Internal Rotation Stretch: How to Do It
- Incline Pike Push Up
- Kneeling ABC's
- Lateral Shoulder Stretch
- Leg Cross Body Stretch
- Lying Prone W to T
- Lying Prone W to Y
- Modified Handstand Push Up
- Modified Handstand Push Up Off Box: How to Do It
- One Arm Cow Face Pose
- Overhead Reach
- Overhead Shoulder Mobility Stretch: How to Do It
- Overhead Shoulder Stretch Flow: How to Do It
- Overhead Shoulder Stretching: Form, Muscles Worked, Mistakes
- Palm Press Shoulder Stretch
- Pike Press Wall Assisted
- Pike Push Up
- Posterior Capsule Stretch
- Prayer Shoulder Stretch
- Prone ABC's
- Restful Cow Face Pose Legs
- Reverse Angels
- Reverse Snow Angel
- Scapular Wall Slide
- Seated Behind Back Raise
- Seated Bent Knee Shoulder Flexor Depresor Retractor Stretch
- Shoulder Abduction Stretch
- Shoulder Circle
- Shoulder Flexion Wall Stretch: How to Do It
- Shoulder Girdle Stability Circle: How to Do It
- Shoulder Inferior Capsule Stretch: How to Do It
- Shoulder Packing
- Shoulder Stability Mobility Series I Y T W Formations
- Shoulder Stretch with Towel
- Shoulders Stretch Variation Four: How to Do It
- Shoulders Stretch Variation One: How to Do It
- Shoulders Stretch Variation Three: How to Do It
- Shoulders Stretch Variation Two: How to Do It
- Side Lying External Rotator Cuff Stretch: How to Do It
- Side Shoulder Girdle Stability Circle: How to Do It
- Single Arm Swing
- Sleeper Stretch
- Standing Hip Internal Rotation Stretch: How to Do It
- Standing Lateral Shoulder Stretch: How to Do It
- Standing Overhead Shoulder Stretch: How to Do It
- Standing Shoulder Flexion Mobility: How to Do It
- Supine Shoulder Flexion
- Supine Shoulder Roll
- Supine Snow Angel Wipers
- Two Arms Cow Face Pose
- Underhand Arm Circle Stretch: Form, Muscles Worked, Mistakes
- Very Incline Pike Push Up
- Wall Angels
- Wall Press Heel Tap
- Wall Walk
- Wall Walk Out
Kettlebells (54)
- 2 Kettlebell Push Press
- Alternating Kettlebell Overhead Press: How to Do It
- Bottom Up Press
- Half Kneeling Bottoms Up Kettlebell Press: How to Do It
- Half Kneeling Kettlebell Overhead Press: How to Do It
- Half Kneeling Kettlebell Press: How to Do It
- Halo: How to Do It, Muscles Worked, Mistakes and Variations
- Kettlebell Alternating Shoulder Press: How to Do It
- Kettlebell Alternating Z Press: How to Do It
- Kettlebell Angled Press
- Kettlebell Arnold Press
- Kettlebell Around the World
- Kettlebell Bent Over W Raise: Form, Muscles Worked, Mistakes
- Kettlebell Bottoms Up Overhead Press: How to Do It
- Kettlebell Bottoms Up Press
- Kettlebell Bottoms Up Single Arm Overhead Press
- Kettlebell Floor I
- Kettlebell Floor IYT
- Kettlebell Floor T
- Kettlebell Floor Y
- Kettlebell High Pull
- Kettlebell Kneel to Stand Shoulder Flexion Bent Elbow Hold
- Kettlebell Kneeling Bottoms Up Overhead Press: How to Do It
- Kettlebell Military Press
- Kettlebell One Arm Military Press: How to Do It
- Kettlebell One Arm Para Press: How to Do It
- Kettlebell One Arm Push Press: How to Do It
- Kettlebell Overhead Press
- Kettlebell Press
- Kettlebell Push Press
- Kettlebell Seated Overhead Press: How to Do It
- Kettlebell Seesaw Press
- Kettlebell Shoulder Extension: How to Do It
- Kettlebell Shoulder Flexion Bent Elbow Hold: How to Do It
- Kettlebell Shoulder Press
- Kettlebell Single Arm Press
- Kettlebell Single Arm Shoulder Extension: How to Do It
- Kettlebell Standing IYT
- Kettlebell Standing Snow Angel: How to Do It
- Kettlebell Strict Press
- Kettlebell Two Arm Swing
- Kettlebell Two Arm Swing Catch: How to Do It
- Kettlebell Z Press
- One Arm Kettlebell Arnold Press: How to Do It
- One Arm Kettlebell Z Press
- One Arm Seated Kettlebell Press: How to Do It
- Single Arm Single Kettlebell Overhead Press: How to Do It
- Single Kettlebell Goblet Single Kettlebell Press
- Single Kettlebell Halo
- Standing Kettlebell Press
- Standing One Arm Bottoms Up Kettlebell Press: How to Do It
- Standing One Arm Kettlebell Press: How to Do It
- Tall Kneeling One Arm Bottoms Up Kettlebell Press
- Tall Kneeling One Arm Kettlebell Press: How to Do It
Barbell (42)
- Barbell Alternating Front and Back Press: How to Do It
- Barbell Alternating Press
- Barbell Behind the Neck Seated Overhead Press: How to Do It
- Barbell Bradford Press
- Barbell Bradford Rocky Press: Form, Muscles Worked, Mistakes
- Barbell Front Raise
- Barbell Jammers
- Barbell Overhead Press
- Barbell Push Press Behind the Neck: How to Do It
- Barbell Rear Military Press
- Barbell Rear Press
- Barbell Reverse Raise
- Barbell Round the World Shoulder Stretch: How to Do It
- Barbell Seated Press
- Barbell Shoulder Extension
- Barbell Shoulder Pull Prone
- Barbell Squat to Shoulder Press: How to Do It
- Barbell Upright Row
- Behind the Neck Press
- Behind the Neck Push Press
- Close Grip Press Behind Neck: Form, Muscles Worked, Mistakes
- Curl Straight Bar Shoulder Width Overhand Grip: How to Do It
- Double Push Press
- Front Squat to Overhead Press: How to Do It
- Half Kneeling Barbell Overhead Press: How to Do It
- Lunge with Overhead Press
- Military Press Behind Neck
- Push Press
- Reverse Grip Overhead Press
- Rotational Overhead Press
- Seated Alternating Front Back Barbell Press: How to Do It
- Seated Barbell Overhead Press: How to Do It
- Seated Barbell Press Behind Neck: How to Do It
- Seated Barbell Shoulder Press: How to Do It
- Seated Overhead Press
- Single Arm Overhead Press
- Squat to Overhead Press
- Stability Ball Barbell Press: Form, Muscles Worked, Mistakes
- Standing Alternating Front Back Barbell Press: How to Do It
- Standing Barbell Shoulder Press: How to Do It
- Standing Military Press Barbell: How to Do It
- Z Press
Cable (26)
- Alternating Cable Overhead Press: How to Do It
- Cable Decline Press Around
- Cable Deltoid Raise
- Cable External Rotation
- Cable Front Raise
- Cable Incline Press Around
- Cable Internal Rotation
- Cable Lateral Raise
- Cable One Arm Lateral Raise
- Cable One Arm Press Stability Ball: How to Do It
- Cable Overhead Press
- Cable Overhead Raise Supine
- Cable Pull Around
- Cable Reverse Fly
- Cable Seated Shoulder Press
- Cable Shoulder Extension
- Cable Shoulder Press
- Cable Standing IYT
- Cable Straight Arm Crossover: Form, Muscles Worked, Mistakes
- Cable Upright Row
- Cable Y Raise
- Face Pull
- Half Kneeling Cable Overhead Press: How to Do It
- Seated Cable Front Press
- Seated Cable Overhead Press
- Single Arm Cable Overhead Press: How to Do It
Landmine (21)
- Band Resistance Single Arm Landmine Press: How to Do It
- Barbell Landmine Kneeling One Arm Press: How to Do It
- Barbell Landmine Press
- Half Kneeling Barbell Landmine Press: How to Do It
- Half Kneeling Landmine Press: Form, Muscles Worked, Mistakes
- Landmine Alternating Single Arm Press: How to Do It
- Landmine Half Kneeling Single Arm Overhead Press
- Landmine Kneeling Alternating Overhead Press: How to Do It
- Landmine Kneeling Overhead Press: How to Do It
- Landmine Lunge to Overhead Press: How to Do It
- Landmine Overhead Press
- Landmine Press
- Landmine Push Press
- Landmine Seated Alternating Overhead Press: How to Do It
- Landmine Seated Overhead Press: How to Do It
- Landmine Seated Single Arm Overhead Press: How to Do It
- Landmine Single Arm Overhead Press: How to Do It
- Landmine Single Arm Staggered Overhead Press: How to Do It
- One Arm Landmine Press
- Single Arm Landmine Push Press: How to Do It
- Unilateral Barbell Landmine Press: How to Do It
Machine (21)
- Hammer Machine Overhead Press: How to Do It
- Hammer Strength Mts Iso Lateral Shoulder Press: How to Do It
- Hammer Strength Plate Loaded Hip Press: How to Do It
- Hammer Strength Plate Loaded Iso Lateral Shoulder Press
- Hammer Strength Plate Loaded Iso Shoulder Press
- Hammer Strength Shoulder Press: How to Do It
- Lever Jam
- Lever One Arm Press
- Machine Deltoid Raise
- Machine Front Military Press: Form, Muscles Worked, Mistakes
- Machine Neutral Overhead Press: How to Do It
- Machine Overhand Overhead Press: How to Do It
- Machine Shoulder Press
- One Arm Hammer Strength Mts Iso Lateral Shoulder Press
- One Arm Hammer Strength Plate Loaded Iso Shoulder Press
- One Arm Shoulder Press Machine: How to Do It
- Plate Loaded Shoulder Press
- Reverse Pec Deck
- Reverse Shoulder Press Machine: How to Do It
- Seated Machine Overhead Press: How to Do It
- Sled Press
Resistance bands (20)
- Alternating Band Overhead Press: How to Do It
- Band Around the World
- Band Dislocates
- Band External Rotation
- Band Face Pull
- Band Front Raise
- Band Internal Rotation
- Band Lateral Raise
- Band Press Around
- Band Pull Apart
- Band Pull Around
- Band Reverse Fly
- Band Shoulder Dislocations
- Band Shoulder Press
- Band Shoulder Press Stability Ball: How to Do It
- Band Shoulder Y Raise
- Band Upright Row
- Band Y Raise
- Banded Standing Shoulder Press: How to Do It
- Half Kneeling Band Overhead Press: How to Do It
Other equipment (10)
- Anti Gravity Press
- Backhand Raise
- Contralateral Limb Raise
- Log Press
- Palm Press Back
- Press Under
- Pull to Press
- Standing Shoulder Extension
- Viking Press
- Weighted Halos
Smith machine (10)
- Smith Machine Behind Neck Press: How to Do It
- Smith Machine Incline Shoulder Raise: How to Do It
- Smith Machine Overhead Press: Form, Muscles Worked, Mistakes
- Smith Machine Rear Shoulder Press: How to Do It
- Smith Machine Seated Overhead Press: How to Do It
- Smith Machine Shoulder Press Behind Neck: How to Do It
- Smith Machine Shoulder Press Close Grip: How to Do It
- Smith Machine Shoulder Press Wide Grip: How to Do It
- Smith Machine Shoulder Press: Form, Muscles Worked, Mistakes
- Smith Machine Upright Row
Suspension trainer (10)
- Hand Stand Push Up Rings
- Hand Stand Push Up Rings and Straps: How to Do It
- One Arm Gymnastic Ring Hand Stand Push Up: How to Do It
- TRX Deltoid Fly
- TRX I Raise
- TRX Reg Assisted Side Lunge with Arm Raise: How to Do It
- TRX Reg Hip Press
- TRX Standing IYT
- TRX W Raise
- TRX Y Raise
Medicine ball (7)
- Half Kneeling Med Ball Overhead Press: How to Do It
- Med Ball Around the World
- Med Ball Halo
- Med Ball Overhead Press
- Medicine Ball Ground to Shoulder: How to Do It
- Rotational Med Ball Throw
- Seated Med Ball Overhead Press: How to Do It
Stability ball (4)
- Stability Ball Pike Push Up
- Stability Ball Press
- Stability Ball Shoulder Flexion: How to Do It
- Stability Ball Shoulder Stabilization: How to Do It
Weight plates (4)
- Plate Car Driver
- Plate Curl to Overhead Press: Form, Muscles Worked, Mistakes
- Plate Halo
- Plate Overhead Press
EZ bar (2)
- EZ Bar Overhead Press
- EZ Bar Upright Row
Foam roller (1)
- Rotator Cuff Mobilisation Lacrosse Ball: How to Do It
Trap bar (1)
- Trap Bar Overhead Press
Sources and scope
- Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, October 2020; DOI 10.2478/hukin-2020-0033. PubMed PMID 33312291. Thirteen men experienced in strength training; %MVIC values quoted from the abstract.
- Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International Journal of Environmental Research and Public Health 2020;17(17):6015. DOI 10.3390/ijerph17176015. PubMed PMID 32824894. Ten competitive bodybuilders.
- Currier BS, et al. ACSM Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise 2026;58(4):851–872. PMID 41843416 — this 2026 overview of 137 reviews updates the ACSM’s 2009 progression-models stand; the session-frequency, set, load and volume findings cited here come from its abstract.
- ExRx.net Exercise & Muscle Directory. Used as an exercise-to-muscle mapping reference (e.g. Deltoid, Lateral exercise page opened 1 November 2026); content is cited, never copied.
- NHS (UK): Shoulder pain — causes, when to see a GP, urgent signs and self-referral to musculoskeletal services. Opened 1 November 2026.
- AAOS OrthoInfo: Shoulder Surgery Exercise Guide — clinician-prescribed post-surgical exercises including pendulum work and range limits. Opened 1 November 2026.
All activation percentages come from the studies’ own abstracts, and the studies’ populations are stated next to each finding. The deltoid-head diagram and all wording were created for this site; the photograph is licensed through Envato Elements for fitnessinstructor.ai (see the credit caption).