Overhead Press vs Face Pull
Which one fits your Shoulder workout plan?
Contents
Face Pull is the easier place to start — difficulty 2 of 5 vs 3. Compare Shoulder form cues and when to progress.
Compare the benefits of Overhead Press and Face Pull and pick the one that fits your Shoulder workout.
Overhead Press vs Face Pull: 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 12,316 for Face Pull.
What most people do isn't always what fits you. Overhead Press and Face Pull 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 Face Pull Differ
| What differs | Overhead Press | Face Pull |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | rear delts, biceps, and traps |
| Equipment | a barbell | a machine |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 17,150 sessions | 12,316 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 Face Pull
Face Pull Muscles Worked: Shoulder
Form
- 1. Please pull the grip up towards your ear.
- 2. When pulling, make sure not to excessively fold your scapula.
- 3. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your wings, the trapezius muscle will be used instead of the rear shoulder, so please be careful.
For a full Face Pull guide with alternatives and benefits, see the Face Pull exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Overhead Press or Face Pull?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Shoulder, so the choice comes down to the equipment you have and the muscles you want to load.
Do Overhead Press and Face Pull work the same muscles?
Not quite. Overhead Press loads front delts, side delts, and triceps, and Face Pull loads rear delts, biceps, and traps.
What equipment do Overhead Press and Face Pull need?
Overhead Press needs a barbell, and Face Pull needs a machine.
Which is easier to start with?
Face Pull is the easier place to start. Move to Overhead Press once your form holds up.
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