Push Press Vs. Overhead Press - Military Press | Pros and Cons

Push Press Vs. Overhead Press

Overhead Press Vs Push Press

• Overview
• Pros and Cons 
• Sumarry

Overview

The previous articles - How to Perform the Push Press|The #1 Compound movement that Increases Power and Overall Mass and also How to Overhead Press|Build Upper Body Strength with this Coumpund movement - talk about each of these moves - Push Press and OHP - alone, with regard to what they are intended for and how to do them with proper form.

Both exercises are compound movements that work on different muscle groups, with some notable differences that characterize each move. 

These differences stem mainly from the technique, through which both exercises are executed.

Weightlifters usually choose the push press over the overhead press (Strict press) because it is a multi-joint exercise that is really great for increasing overall body power and lean muscle mass. 

The overhead press also does that to some extent; the focus is more on the upper body.

Pros and Cons of Overhead Press and Push Press

Pros

The overhead press

It is one of the greatest upper body exercises with more focus on the shoulders. 

All three shoulder heads, anterior, lateral and posterior, are targeted with this move along with other muscles like the traps, and triceps. 

Other muscles kick in to stabilize the body as the exercise is being performed; these are the core muscles and the lower back.

One great thing about this exercise is that variation is possible; it can be performed either standing or seated. 

In the seated version, the core and lower back doesn’t really assist the move as the body is already stable on the bench. 

The deep muscles along the spine are also worked with the overhead press leading to a stronger back and a more stable spine.

While assisting the move, these muscles - back and core - are being strengthened and prepared for other big lifts, like the deadlift, squat and bench press, and even on other isolation exercises, say, triceps push downs or skull crushers.

The Push Press

This is an exercise that focuses more on working the shoulders and triceps with heavier loads that cannot be handled in any other exercise intended for the same muscles - shoulders and triceps. 

This is because more power is produced as the lower body adds in the explosiveness of the move. 

The added advantage with this exercise is that the legs - quads and hamstrings- glutes and back are also targeted here. 

The stabilizing muscles - core and lower back - are also strengthened with the push press. 

Since the whole body contributes to this lift, heavier loads can be used; therefore, increasing body power, lean muscle mass and stamina fast.

Cons

The Overhead Press

The most prominent disadvantage of this move is the inability to press heavy loads. 

If very heavy loads are attempted, correct form might be compromised. 

Performing this exercise with a bad form is the worst thing you can do, especially for your lumbar region and your shoulder health. 

Whether the exercise is performed standing or seated, the same muscles are worked - upper body.

The Push Press

The only disadvantage that can be mentioned with this exercise is the high risk of injury due to compromising strict form. 

People not used to olympic lifts find it a bit challenging to have the synergy between upper and lower body; ending up using one or two muscle groups of the upper body with no, or little leg drive. 

This will do more bad than good, hurting the lower back and shoulders.

Summary

If you’re after building upper body strength and overall power and lean muscle mass then incorporating both the overhead press and push press in your workout routine will do you wonders. 

However, before attempting any one of them with heavy weights, I recommend you spend a great deal of time mastering the technique and form. 

This is the best investment you can put in your body in order to progressively overload in both exercises and be injury free.