Seated Overhead Press vs Face Pull
Which one fits your Shoulder workout plan?
Contents
Planfit users log Face Pull more often — 12,316 sessions vs 1,486. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Seated Overhead Press and Face Pull and pick the one that fits your Shoulder workout.
Seated Overhead Press vs Face Pull: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Face Pull more often — 12,316 sessions compared to 1,486 for Seated Overhead Press.
What most people do isn't always what fits you. Seated 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 Seated Overhead Press and Face Pull Differ
| What differs | Seated Overhead Press | Face Pull |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | rear delts, biceps, and traps |
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,486 sessions | 12,316 sessions |
How to Do Seated Overhead Press
Seated 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 core engaged, slowly lower the barbell to return to the starting position.
Coach's Tips
- 1. If you grip the barbell too wide, it may strain your shoulders, so please be careful.
- 2. If your core relaxes, it may strain your lower back, so please be careful.
- 3. Your entire upper body must remain tight throughout the movement.
For a full Seated Overhead Press guide with alternatives and benefits, see the Seated 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, Seated Overhead Press or Face Pull?
Planfit users log Face Pull more often — 12,316 sessions against 1,486 for Seated Overhead Press. Both train Shoulder, so pick the one that matches the equipment you have and the muscles you want to load.
Do Seated Overhead Press and Face Pull work the same muscles?
Not quite. Seated Overhead Press loads front delts, side delts, and triceps, and Face Pull loads rear delts, biceps, and traps.
What equipment do Seated Overhead Press and Face Pull need?
Seated 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 Seated Overhead Press once your form holds up.
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