Overhead Press vs Reverse Cable Fly
Which one fits your Shoulder workout plan?
Contents
Overhead Press works multiple joints at once, Reverse Cable Fly isolates — difficulty 3 of 5 vs 5. See which fits your Shoulder day.
Compare the benefits of Overhead Press and Reverse Cable Fly and pick the one that fits your Shoulder workout.
Overhead Press vs Reverse Cable Fly: 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 1,771 for Reverse Cable Fly.
What most people do isn't always what fits you. Overhead Press and Reverse Cable Fly 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 Reverse Cable Fly Differ
| What differs | Overhead Press | Reverse Cable Fly |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | rear delts and traps |
| Equipment | a barbell | a machine |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 17,150 sessions | 1,771 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 Reverse Cable Fly
Reverse Cable Fly Muscles Worked: Shoulder
Form
- 1. Pull the grip to bring your arms beside your body.
- 2. 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 Reverse Cable Fly guide with alternatives and benefits, see the Reverse Cable Fly exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Overhead Press or Reverse Cable Fly?
Planfit users log Overhead Press more often — 17,150 sessions against 1,771 for Reverse Cable Fly. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Overhead Press and Reverse Cable Fly work the same muscles?
Not quite. Overhead Press loads front delts, side delts, and triceps, and Reverse Cable Fly loads rear delts and traps.
What equipment do Overhead Press and Reverse Cable Fly need?
Overhead Press needs a barbell, and Reverse Cable Fly needs a machine.
Which is easier to start with?
Overhead Press is the easier place to start. Move to Reverse Cable Fly once your form holds up.
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