Overhead Press vs Pec Deck Rear Delt
Which one fits your Shoulder workout plan?
Contents
Overhead Press works multiple joints at once, Pec Deck Rear Delt isolates — difficulty 3 of 5 vs 1. See which fits your Shoulder day.
Compare the benefits of Overhead Press and Pec Deck Rear Delt and pick the one that fits your Shoulder workout.
Overhead Press vs Pec Deck Rear Delt: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pec Deck Rear Delt more often — 21,221 sessions compared to 17,150 for Overhead Press.
What most people do isn't always what fits you. Overhead Press and Pec Deck Rear Delt 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 Pec Deck Rear Delt Differ
| What differs | Overhead Press | Pec Deck Rear Delt |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | rear delts and traps |
| Equipment | a barbell | a machine |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 17,150 sessions | 21,221 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 Pec Deck Rear Delt
Pec Deck Rear Delt Muscles Worked: Shoulder
Form
- 1. Pull the equipment while keeping your arms straight.
- 2. Slowly return to the starting position.
Coach's Tips
- If you excessively fold your shoulder blades, the trapezius muscles will be used instead of the rear shoulders, so please be careful.
For a full Pec Deck Rear Delt guide with alternatives and benefits, see the Pec Deck Rear Delt exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Overhead Press or Pec Deck Rear Delt?
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 Pec Deck Rear Delt work the same muscles?
Not quite. Overhead Press loads front delts, side delts, and triceps, and Pec Deck Rear Delt loads rear delts and traps.
What equipment do Overhead Press and Pec Deck Rear Delt need?
Overhead Press needs a barbell, and Pec Deck Rear Delt needs a machine.
Which is easier to start with?
Pec Deck Rear Delt is the easier place to start. Move to Overhead Press once your form holds up.
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