What Do You Stand For?

When it comes to presses do you stand or do you sit?  That depends on your objective and whether you are using a barbell or dumbbells.

Your shoulder consists of several muscle groups and because your back (rohmboids, levators, lats and traps), chest (pecs), sides (serratus), and stomach (abdominals) facilitate shoulder movement it is difficult to separate the deltoids (what we think of as the shoulder - well, half of it) from what ideally should facilitate shoulder movement.  And let's not forget about the scapula (the other half of the shoulder) which has taken many of us decades to incorporate properly in the press.  

Sitting and standing while performing overhead presses (O.H.P.) engages different muscle groups as does lifting with a barbell (B.B.) or dumbbells (D.B.s) while executing the press.  These two factors determine to what extent the three sections of the deltoid muscle are used and whether your legs (quads and glutes) and core become activated.  Confused?  Lets break it down.

The deltoid (delta: Ancient Greek for triangle - not a coincidence) muscle is divided into three parts: the anterior, medial and posterior portions.  Each shares in a tripartite support system to lift the arm and move it across planes.  In order to develop the deltoids it is important to know which modality will give you the best results based on your goals.

In general, to strengthen the deltoids executing the D.B. press in a standing position is more effective (generates greater neuro-muscular activity) than using a B.B. while standing.  If, however, you desire more of a full body workout lifting a B.B. over your head, while seated or standing will engage you biceps and triceps more than using D.B.s (either seated or standing).  Your O.H.P. becomes stronger more quickly by using a B.B. because more muscles are used to move the bar up (legs, abs and arms).  If larger numbers are important to you note that your one rep max while standing will be less than when you are seated due to the stabilization provided by the bench (as opposed to your stabilizing muscles doing the work while you are standing.)  

If you are lopsided it is beneficial to perform lifts using D.B.s because they force you to stay in balance.  They are also beneficial because they allow a greater range of motion, so if you have a tweaked shoulder (depending upon what part is injured) you can be more comfortable using D.B.s.
When you have an injury that prohibits the use of you lower extremities sitting is the way to go.  Sitting also affords you the ability to focus on a smaller group of muscles because your body is supported by the bench, so you can isolate the deltoids.

For the bigger lifts don't avoid dumbbells because they will work your body in a different way and variety is not only the spice of life it is crucial to staying healthy and becoming stronger.