Overhead Press vs Dumbbell Shrug
Which one fits your Shoulder workout plan?
Contents
Planfit users log Overhead Press more often — 17,150 sessions vs 1,194. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Overhead Press and Dumbbell Shrug and pick the one that fits your Shoulder workout.
Overhead Press vs Dumbbell Shrug: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Overhead Press more often — 17,150 sessions compared to 1,194 for Dumbbell Shrug.
What most people do isn't always what fits you. Overhead Press and Dumbbell Shrug differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Overhead Press and Dumbbell Shrug Differ
| What differs | Overhead Press | Dumbbell Shrug |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | traps |
| Equipment | a barbell | a dumbbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 17,150 sessions | 1,194 sessions |
How to Do Overhead Press
Overhead Press Muscles Worked: Shoulder
Form
- 1. Lift the barbell above your head. Please lift it above your head, not in front of your body.
- 2. With your hips and core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it can put strain on your shoulders, so please be careful.
- 2. If your hips and core lose tension, it can put strain on your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Overhead Press guide with alternatives and benefits, see the Overhead Press exercise guide.
How to Do Dumbbell Shrug
Dumbbell Shrug Muscles Worked: Shoulder
Form
- 1. Please lift the dumbbell while shrugging your shoulders.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. When lowering the dumbbells, do not just drop them; lower them slowly.
- 2. Please ensure that your neck does not protrude excessively forward.
For a full Dumbbell Shrug guide with alternatives and benefits, see the Dumbbell Shrug exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Overhead Press or Dumbbell Shrug?
Planfit users log Overhead Press more often — 17,150 sessions against 1,194 for Dumbbell Shrug. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Overhead Press and Dumbbell Shrug work the same muscles?
Not quite. Overhead Press loads front delts, side delts, and triceps, and Dumbbell Shrug loads traps.
What equipment do Overhead Press and Dumbbell Shrug need?
Overhead Press needs a barbell, and Dumbbell Shrug needs a dumbbell.
Which is easier to start with?
Overhead Press is the easier place to start. Move to Dumbbell Shrug once your form holds up.
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