Seated Overhead Press vs Reverse Cable Fly
Which one fits your Shoulder workout plan?
Contents
Seated Overhead Press and Reverse Cable Fly are close in use — 1,771 vs 1,486 sessions logged. What separates them is Shoulder loading and form.
Compare the benefits of Seated Overhead Press and Reverse Cable Fly and pick the one that fits your Shoulder workout.
Seated Overhead Press vs Reverse Cable Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Reverse Cable Fly more often — 1,771 sessions compared to 1,486 for Seated Overhead Press.
What most people do isn't always what fits you. Seated 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 Seated Overhead Press and Reverse Cable Fly Differ
| What differs | Seated Overhead Press | Reverse Cable Fly |
|---|---|---|
| Muscles worked | front delts, side delts, and triceps | rear delts and traps |
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,486 sessions | 1,771 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 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, Seated Overhead Press or Reverse Cable Fly?
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 Seated Overhead Press and Reverse Cable Fly work the same muscles?
Not quite. Seated Overhead Press loads front delts, side delts, and triceps, and Reverse Cable Fly loads rear delts and traps.
What equipment do Seated Overhead Press and Reverse Cable Fly need?
Seated Overhead Press needs a barbell, and Reverse Cable Fly needs a machine.
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