{"id":14690,"date":"2013-10-12T16:00:00","date_gmt":"2013-10-12T16:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell"},"modified":"2021-11-22T01:06:46","modified_gmt":"2021-11-22T06:06:46","slug":"the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/","title":{"rendered":"The Overhead Press: The Difference Between Seated, Standing, Dumbbell and Barbell"},"content":{"rendered":"<p><strong>Similar exercises using different modes or implements can result in varied muscle activation, joint stability, and the inability to compare one-repetition maximum (1RM) efforts between modes. <\/strong>That is pretty much undisputable. We also know that if you work as hard as you can against whatever resistance is used &#8211; whether it&#8217;s a free weight or machine &#8211; you will accrue positive results.<\/p>\n<p><strong>Similar exercises using different modes or implements can result in varied muscle activation, joint stability, and the inability to compare one-repetition maximum (1RM) efforts between modes. <\/strong>That is pretty much undisputable. We also know that if you work as hard as you can against whatever resistance is used &#8211; whether it&#8217;s a free weight or machine &#8211; you will accrue positive results.<\/p>\n<p><strong>But if there is an acknowledged difference between using a barbell and a dumbbell, what <em>is<\/em> the difference?<\/strong> And shouldn\u2019t you know this to <a href=\"https:\/\/breakingmuscle.com\/6-forgotten-or-misunderstood-facts-of-physical-training\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"26967\">properly plan your training<\/a> for your desired outcome? In this case, we\u2019re going to discuss a barbell against dumbbells relative to the overhead press exercise, and whether you are seated or standing.<\/p>\n<p><strong>A <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23096062\/\" data-lasso-id=\"26968\">Norwegian study<\/a> compared a seated and standing barbell overhead press with a seated and standing dumbbell overhead press.<\/strong> The extent of muscle activation via electromyographic activity (EMG) and strength via a 1RM were the aim. The researchers hypothesized the greater the stability required (dumbbells more than a barbell and standing more than seated) would show equal EMG activity of the various <a href=\"https:\/\/breakingmuscle.com\/understanding-the-shoulder-and-bulletproofing-it-from-injury\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"26969\">shoulder muscles<\/a>, but a lesser 1RM. EMG testing was done at the anterior, medial, and posterior deltoids, as well as the biceps and triceps brachii.<\/p>\n<p>The participants in the study were fifteen healthy men (age, 22 \u00b1 two years, average weight 174 \u00b1 30 pounds, and height 5\u2019-10.5\u201d \u00b1 2.5\u201d). They were not competitive power- or Olympic lifters, but they did have an average of five years of strength-training experience.<\/p>\n<p><strong>Four testing sessions were used separated by three to five days of rest. <\/strong>Here were the objectives of each session:<\/p>\n<ul>\n<li><strong>Session #1:<\/strong> Determine a 1RM in the seated barbell and seated dumbbell presses.<\/li>\n<li><strong>Session #2:<\/strong> Determine a 1RM in the standing barbell and standing dumbbell presses.<\/li>\n<li><strong>Session #3:<\/strong> With 80% of their 1RM, each participant performed five repetitions on each exercise in randomized order.<\/li>\n<li><strong>Session #4: <\/strong>Done with the experimental group, and identical to the third session, but added EMG measurements.<\/li>\n<\/ul>\n<p><em><strong>Notes<\/strong>: A four-minute rest was given between each 1RM attempt in sessions one and two. The seated presses used an upright bench with a 75-degree back support. This can assist with <a href=\"https:\/\/breakingmuscle.com\/the-core-during-the-overhead-press-and-other-core-related-shenanigans\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"26970\">mid-section and core stability<\/a> and therefore augment ability.<\/em><\/p>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-14689\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2013\/10\/shutterstock139166777.jpg\" alt=\"seated press, standing press, barbell press, dumbbell vs barbell, overhead press\" width=\"600\" height=\"400\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2013\/10\/shutterstock139166777.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2013\/10\/shutterstock139166777-300x200.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>I think you all get the basis of this study. It was practical, simple, and realistic in intent. <strong>So, what was determined?<\/strong><\/p>\n<h2 id=\"front-shoulder-anterior-deltoid-emg-results\">Front shoulder (anterior deltoid) EMG results<\/h2>\n<ul>\n<li>Seated barbell vs. seated dumbbell &#8211; muscle activation was 11% greater for the seated dumbbell press.<\/li>\n<li>Standing barbell vs. standing dumbbell &#8211; muscle activation was 15% greater for the standing dumbbell press.<\/li>\n<li>Seated dumbbell vs. standing dumbbell &#8211; muscle activation was 8% greater for the standing dumbbell press.<\/li>\n<\/ul>\n<h2 id=\"middle-shoulder-medial-deltoid-emg-results\">Middle shoulder (medial deltoid) EMG results<\/h2>\n<ul>\n<li>Standing barbell vs. standing dumbbell &#8211; muscle activation was 7% greater for the standing dumbbell press.<\/li>\n<li>Seated dumbbell vs. standing barbell &#8211; muscle activation was 7% greater for the standing barbell press.<\/li>\n<\/ul>\n<h2 id=\"back-shoulder-posterior-deltoid-emg-results\">Back shoulder (posterior deltoid) EMG results<\/h2>\n<ul>\n<li>Seated barbell vs. standing barbell &#8211; muscle activation was 25% greater for the standing barbell press.<\/li>\n<li>Seated dumbbell vs. standing dumbbell &#8211; muscle activation was 24% greater for the standing dumbbell press.<\/li>\n<\/ul>\n<h2 id=\"biceps-brachii-emg-results\">Biceps brachii EMG results<\/h2>\n<ul>\n<li>Seated barbell vs. seated dumbbell &#8211; muscle activation was 33% greater for the seated barbell press.<\/li>\n<li>Standing barbell vs. standing dumbbell &#8211; muscle activation was 16% greater for the standing barbell press.<\/li>\n<li>Seated dumbbell vs. standing dumbbell &#8211; muscle activation was 23% greater for the standing dumbbell press.<\/li>\n<\/ul>\n<h2 id=\"triceps-brachii-emg-results\">Triceps brachii EMG results<\/h2>\n<ul>\n<li>Standing barbell vs. standing dumbbell &#8211; muscle activation was 39% greater for the standing barbell press.<\/li>\n<li>Seated barbell vs. standing barbell &#8211; muscle activation was 20% greater for the standing barbell press.<\/li>\n<\/ul>\n<p>When it came to the 1RM strength test, the standing barbell press was 7% greater than the standing dumbbell press and 10% greater than the seated dumbbell press. <strong>So, what can be gleaned from this study is pretty simple:<\/strong><\/p>\n<ul>\n<li>An overhead press performed standing versus seated requires more stability.<\/li>\n<li>An overhead press performed standing versus seated results in a lower 1RM.<\/li>\n<li>The majority of overhead pressing exercises requiring the greatest stability (standing and\/or with dumbbells) demonstrated greater neuromuscular activity in the deltoid muscles as compared to exercises performed seated and\/or with a barbell.<\/li>\n<li>The standing barbell press activates the biceps and triceps brachii to a greater extent than the seated barbell press and either the seated or standing dumbbell press.<\/li>\n<\/ul>\n<p><span style=\"font-size: 11px;\"><u><strong>References:<\/strong><\/u><\/span><\/p>\n<p><span style=\"font-size: 11px;\">1. Saeterbakken, A.H. and M.S. Fimland, &#8220;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23096062\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"26971\">Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses<\/a>,&#8221; <em>Journal of Strength and Conditioning Research<\/em>,&#8221; 27 (7): 1824\u20131831, 2013<\/span><\/p>\n<p><span style=\"font-size: 11px;\"><em>Photos courtesy of <a href=\"http:\/\/www.shutterstock.com\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"26972\">Shutterstock<\/a>.<\/em><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Similar exercises using different modes or implements can result in varied muscle activation, joint stability, and the inability to compare one-repetition maximum (1RM) efforts between modes. That is pretty much undisputable. We also know that if you work as hard as you can against whatever resistance is used &#8211; whether it&#8217;s a free weight or machine &#8211; you&#8230;<\/p>\n","protected":false},"author":765,"featured_media":14689,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[454],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Overhead Press: The Difference Between Seated, Standing, Dumbbell and Barbell - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Overhead Press: The Difference Between Seated, Standing, Dumbbell and Barbell - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Similar exercises using different modes or implements can result in varied muscle activation, joint stability, and the inability to compare one-repetition maximum (1RM) efforts between modes. That is pretty much undisputable. We also know that if you work as hard as you can against whatever resistance is used &#8211; whether it&#8217;s a free weight or machine &#8211; you...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2013-10-12T16:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-11-22T06:06:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2013\/10\/shutterstock139166777.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom Kelso\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom Kelso\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/\"},\"author\":{\"name\":\"Tom Kelso\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d\"},\"headline\":\"The Overhead Press: The Difference Between Seated, Standing, Dumbbell and Barbell\",\"datePublished\":\"2013-10-12T16:00:00+00:00\",\"dateModified\":\"2021-11-22T06:06:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/\"},\"wordCount\":816,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"shoulder press\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/\",\"url\":\"https:\/\/breakingmuscle.com\/the-overhead-press-the-difference-between-seated-standing-dumbbell-and-barbell\/\",\"name\":\"The Overhead Press: The Difference Between Seated, Standing, Dumbbell and Barbell - 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He also trains clients through Pinnacle Personal &amp; Performance Training in Chesterfield, Missouri. For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.). Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach. Tom has worked with athletes at the Olympic and professional levels, presented at various clinics\/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such. Tom received a Bachelor\u2019s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. 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He also trains clients through Pinnacle Personal &amp; Performance Training in Chesterfield, Missouri. For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.). Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach. Tom has worked with athletes at the Olympic and professional levels, presented at various clinics\/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such. Tom received a Bachelor\u2019s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track &amp; Field Coach while at Western Illinois.","url":"https:\/\/breakingmuscle.com\/author\/tom-kelso\/"}]}},"_links":{"self":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/14690"}],"collection":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/users\/765"}],"replies":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/comments?post=14690"}],"version-history":[{"count":1,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/14690\/revisions"}],"predecessor-version":[{"id":151646,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/14690\/revisions\/151646"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media\/14689"}],"wp:attachment":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media?parent=14690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/categories?post=14690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/tags?post=14690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}