Seated Overhead Press vs Pec Deck Rear Delt
Which one fits your Shoulder workout plan?
Contents
Planfit users log Pec Deck Rear Delt more often — 21,221 sessions vs 1,486. Compare Shoulder form, muscles worked, and when to use each.
Compare the benefits of Seated Overhead Press and Pec Deck Rear Delt and pick the one that fits your Shoulder workout.
Seated 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 1,486 for Seated Overhead Press.
What most people do isn't always what fits you. Seated 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 Seated Overhead Press and Pec Deck Rear Delt Differ
| What differs | Seated Overhead Press | Pec Deck Rear Delt |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | rear delts and traps |
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,486 sessions | 21,221 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 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, Seated Overhead Press or Pec Deck Rear Delt?
Planfit users log Pec Deck Rear Delt more often — 21,221 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 Pec Deck Rear Delt work the same muscles?
Not quite. Seated Overhead Press loads front delts, side delts, and triceps, and Pec Deck Rear Delt loads rear delts and traps.
What equipment do Seated Overhead Press and Pec Deck Rear Delt need?
Seated 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 Seated Overhead Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
