The Ultimate Upper Body Trio: Bench Press, Pull-Ups, & Overhead Press
When it comes to building upper-body strength, developing a balanced physique, and enhancing athletic performance, three exercises stand out: the bench press, pull-ups (or rows), and the overhead press. These compound movements target multiple muscle groups, maximize strength gains, and provide functional carryover to both sports and daily activities. While many gym-goers focus on isolated exercises, research consistently supports the effectiveness of these three lifts for building upper-body power and stability. Let's dive into why each of these exercises is essential, the science behind them, and how to incorporate them into your training routine based on your goals.
Bench Press & Push-Ups
What are they?
The bench press is a fundamental compound pressing movement that primarily targets the pectoralis major (chest), anterior deltoids (front shoulders), and triceps brachii (upper arms). This exercise can be performed using a barbell or dumbbells, with variations in grip width and equipment influencing muscle activation. The movement consists of a controlled eccentric phase (lowering the weight to the chest) followed by a forceful concentric phase (pressing the weight back to full arm extension). The pectorals are the primary drivers of the movement, with the triceps assisting in elbow extension, while the anterior deltoids contribute to shoulder flexion.
Beyond these primary muscles, the serratus anterior, latissimus dorsi, and rotator cuff muscles contribute to scapular stability and shoulder mechanics, ensuring smooth and efficient pressing. When performed correctly, the bench press is a key movement for developing upper body strength, power, and hypertrophy.
Push-Ups: A Functional Alternative
Push-ups serve as a bodyweight alternative to the bench press, engaging the same primary muscle groups while also demanding greater core engagement due to the closed-chain nature of the movement. Unlike the bench press, where the body remains stationary and external resistance is moved, push-ups require the entire body to be stabilized while pressing against the ground.
The rectus abdominis, obliques, and lower back muscles play a crucial role in maintaining a neutral spine, preventing excessive sagging or arching of the torso. Additionally, the scapular stabilizers—such as the serratus anterior and trapezius—are more actively engaged compared to the bench press, as they assist in controlling the movement of the shoulder blades throughout the range of motion.
Key Differences in Biomechanics:
Resistance & Load:
The bench press allows for external loading, making it easier to apply progressive overload and build maximal strength.
Push-ups rely on body weight, making them an excellent option for endurance and functional strength but requiring modifications (elevated feet, weighted vests) for overload.
Stabilization Requirements:
The bench press requires stabilization of the barbell or dumbbells but does not engage the core to the same degree as push-ups.
Push-ups demand full-body control, particularly in the core and scapular stabilizers, to maintain proper alignment.
Joint Stress & Accessibility:
The bench press places higher loads on the shoulders and wrists, which may increase injury risk if performed incorrectly or excessively.
Push-ups are generally more shoulder-friendly and accessible for most individuals while still effectively strengthening the pushing muscles.
Both exercises are valuable, and incorporating both into a training program provides well-rounded upper body strength and endurance development. The bench press is ideal for maximal strength and hypertrophy, while push-ups enhance functional movement patterns, muscular endurance, and core stability.
Scientific Backing:
Studies show that the bench press elicits high EMG (electromyographic) activation in the pectoral muscles, making it one of the most effective exercises for chest hypertrophy and pressing strength (Bojsen-Møller et al., 2010).
A 2020 study published in the Journal of Strength and Conditioning Research found that variations such as the incline bench press emphasize the upper chest, while a wider grip activates more of the pectorals.
Research also supports push-ups as an effective alternative to the bench press for muscle activation, especially when performed with variations like weighted push-ups, plyometric push-ups, or deficit push-ups (Calatayud et al., 2015).
How to Incorporate Them:
For Athletes: Emphasize explosive power using dynamic effort training (e.g., speed bench with bands or chains). Train heavy for low reps to improve maximum strength. Push-ups can be incorporated into warm-ups or as an accessory exercise for endurance.
For General Strength Training: Use different variations of both bench press (flat, incline, decline) and push-ups (standard, wide, diamond) to develop well-rounded chest strength. Implement progressive overload with rep ranges between 5-12 for muscle growth and strength gains.
For Functional Strength & Endurance: Incorporate push-ups into circuits or high-rep training to improve muscular endurance and core stability.
Pull-Ups (or Rows for Beginners)
What is it?
Pull-ups are a compound vertical pulling exercise that predominantly targets the latissimus dorsi (lats), trapezius (traps), rhomboids, and biceps brachii. This bodyweight exercise involves pulling the body upward by flexing the elbows and engaging the muscles of the upper back and arms, until the chin clears the bar. The eccentric phase (lowering phase) involves controlled descent, with the lats, rhomboids, and biceps maintaining tension to slow the movement and ensure safe lowering.
The latissimus dorsi, the largest muscle in the back, plays the primary role in the pulling action, working to adduct, extend, and internally rotate the arms. The trapezius and rhomboids contribute to scapular retraction, which is essential for maintaining proper shoulder joint mechanics and stability during the movement. These muscles work synergistically to ensure that the shoulder blades move properly along the rib cage, optimizing force production and minimizing the risk of shoulder injury.
The biceps brachii also plays a key role in pull-ups, especially during the elbow flexion required to raise the body. The forearm muscles, including the brachialis and brachioradialis, also assist in this action to a lesser degree.
Pull-ups are performed in a vertical plane, and hand positioning can influence the recruitment of various muscles. A pronated grip (palms facing away from the body) generally places greater emphasis on the lats and upper back, while a supinated grip (palms facing toward the body) recruits the biceps more heavily. Different hand placements, such as wide grip or neutral grip, can further modify the involvement of the muscles.
For individuals who cannot yet perform a pull-up, horizontal pulling movements such as rows serve as an effective alternative, targeting similar muscle groups but in a horizontal plane. In rows, the upper back muscles, including the lats, traps, and rhomboids, are engaged through a pulling motion where the arms move towards the torso. Rows also recruit the biceps and forearms in a manner similar to pull-ups, making them an excellent accessory exercise for building strength and improving the ability to perform pull-ups over time.
Overall, pull-ups are an excellent upper body exercise for developing strength, size, and endurance in the back and arms, and they are a cornerstone movement for anyone looking to enhance pulling strength, posture, and overall upper body musculature.
Scientific Backing:
Research suggests that pull-ups recruit more lat activation compared to lat pulldowns, making them superior for building upper-back strength (Youdas et al., 2010).
A 2017 study in the European Journal of Applied Physiology found that eccentric (slow lowering) pull-ups significantly improve muscle activation and hypertrophy.
How to Incorporate It:
For Athletes: Use weighted pull-ups, explosive reps, and gymnastic rings to enhance pulling strength and shoulder stability.
For General Strength Training: Progress from assisted pull-ups to bodyweight and eventually weighted pull-ups. Incorporate variations like chin-ups (more biceps focus) and inverted rows for variety.
Overhead Press
What is it?
The overhead press (OHP) is a fundamental compound movement that targets the deltoids (shoulders), triceps brachii, and upper pectorals (chest), while also engaging the core for stability. This lift can be performed either standing or seated, with the standing variation requiring additional core activation to maintain proper posture and balance throughout the movement. The OHP involves pressing a barbell or dumbbells overhead from shoulder height until the arms are fully extended above the head, followed by a controlled lowering phase back to the starting position.
The deltoids, which consist of three distinct heads—the anterior (front), lateral (middle), and posterior (rear) deltoid—are primarily responsible for the pressing motion. The anterior deltoid plays the most significant role in the OHP as it is the primary muscle involved in shoulder flexion and horizontal adduction during the lift. The lateral deltoid contributes to the upward pressing motion, assisting in stabilizing the shoulder joint. While the posterior deltoid is less involved in the vertical pressing motion, it plays a secondary role in shoulder stability and scapular retraction.
The triceps brachii, located on the back of the upper arm, are heavily engaged during the OHP, especially in the final phase of the movement when the elbows extend to lock out the weight overhead. This action is essential for completing the press and stabilizing the arms at full extension.
Additionally, the upper portion of the pectoralis major (upper chest) also contributes to the lift, especially in the initial phase of the press when the arms are moving through horizontal flexion before progressing overhead. The chest muscles work synergistically with the deltoids to press the weight efficiently.
The OHP is unique in that it requires significant core engagement, especially when performed standing. The muscles of the core—including the rectus abdominis, obliques, and erector spinae—work to stabilize the torso and prevent excessive arching of the lower back during the lift. The pelvic floor and glutes also activate to maintain a neutral spine and support the movement.
From a biomechanical standpoint, the OHP involves shoulder abduction (moving the arms away from the body’s midline) and elbow extension (straightening the arms). The movement pattern is essential for building overhead pressing strength and improving shoulder health and stability.
Overall, the overhead press is an excellent exercise for developing upper body strength and power, particularly in the shoulders, triceps, and upper chest. It is a staple in strength training routines for athletes, bodybuilders, and general fitness enthusiasts alike due to its effectiveness in building functional strength and improving shoulder mobility and stability.
Scientific Backing:
The overhead press strengthens shoulder stability and functional movement patterns, crucial for both athletic and daily performance (Saeterbakken et al., 2013).
Studies show that overhead pressing activates the deltoids more effectively than lateral raises, making it the best option for shoulder hypertrophy and strength (Lehman, 2005).
How to Incorporate It:
For Athletes: Train the push press (using leg drive) to develop explosive power. Use heavy, low-rep sets to build maximal strength.
For General Strength Training: Perform strict overhead presses for shoulder development. Add dumbbell variations and unilateral pressing to prevent imbalances.
Why All Three?
Balanced Upper-Body Strength:
These three exercises cover pressing, pulling, and overhead movements, ensuring even muscle development across the chest, back, shoulders, and arms.
Athletic & Functional Carryover:
The bench press builds pushing power for sports like football, basketball, and combat sports.
The pull-up enhances grip strength and back stability, crucial for climbing, wrestling, and swimming.
The overhead press improves shoulder endurance, benefiting sports like volleyball, tennis, and weightlifting.
Scientific Evidence Supports Their Effectiveness:
Research confirms that compound lifts stimulate greater muscle activation and hormonal responses compared to isolation exercises, leading to superior strength and hypertrophy gains (Schoenfeld, 2010).
EMG studies highlight that these exercises recruit multiple muscle groups, making them the most time-efficient for upper-body training.
Don’t Neglect Rear Delts for Posture & Shoulder Health
While the bench press, pull-ups, and overhead press are essential, they do not fully isolate the rear delts—a crucial muscle group for posture and shoulder stability. Due to modern lifestyle habits, most people overuse muscles in the sagittal plane (forward pressing and pulling) and neglect their posterior muscles. Weak rear delts contribute to rounded shoulders, poor posture, and an increased risk of shoulder impingements.
Best Rear Delt Exercises:
Face Pulls (Cable or Resistance Band)
Reverse Flys (Dumbbell or Machine)
Rear Delt Rows “Arc Row’s”
Band Pull-Aparts
How to Incorporate Rear Delt Work:
Perform at least 2-3 sets of rear delt exercises 2-3 times per week as part of your routine.
Add high-rep, low-weight sets (12-20 reps) to improve endurance and activation.
Include rear delt work at the end of upper-body or full-body workouts.
Clarifying Push-Ups vs. Bench Press & Pull-Ups vs. Lat Pulldowns
Since we're talking upper body training this week, I wanted to clear up a common debate: If pull-ups are often preferred over lat pulldowns, shouldn't push-ups be better than the bench press?
Here’s the key difference:
Pull-ups vs. Lat Pulldowns: Pull-ups challenge relative strength (lifting your body weight) and require more core and scapular stability, making them a superior functional movement. Lat pulldowns still have value, especially for beginners or those building back strength.
Push-ups vs. Bench Press: Unlike pull-ups, push-ups are easier to perform in high reps at body weight. The bench press allows for progressive overload, making it the better choice for maximal strength and hypertrophy. Push-ups, on the other hand, are excellent for functional strength and endurance but require modifications (like weighted push-ups) to match the bench press’s strength-building potential.
The best approach? Use both. Pull-ups and push-ups develop full-body coordination and endurance, while lat pulldowns and bench press maximize strength and muscle growth. Train smart, not just hard.
How to Structure Your Training Based on Your Goals
Strength & Power
Bench Press: 3-5 sets, 3-6 reps, 2-3 min rest
Pull-Ups/Rows: 3-5 sets, 3-6 reps, 2-3 min rest
Overhead Press: 3-5 sets, 3-6 reps, 2-3 min rest
Rear Delt Work: 3 sets, 12-15 reps
Hypertrophy (Muscle Growth)
Bench Press: 3-4 sets, 8-12 reps, 1-2 min rest
Pull-Ups/Rows: 3-4 sets, 8-12 reps, 1-2 min rest
Overhead Press: 3-4 sets, 8-12 reps, 1-2 min rest
Rear Delt Work: 3-4 sets, 12-20 reps
Endurance & Muscle Tone
Bench Press: 2-3 sets, 15-20 reps, 30-60 sec rest
Pull-Ups/Rows: 2-3 sets, 15-20 reps, 30-60 sec rest
Overhead Press: 2-3 sets, 15-20 reps, 30-60 sec rest
Rear Delt Work: 3-4 sets, 15-20 reps
To build a strong, resilient upper body, prioritize the bench press, pull-ups, and overhead press—but don’t forget rear delts. Adding targeted rear delt work will improve posture, prevent injuries, and create well-rounded shoulder development for both athletes and general lifters.
Hope that helps,
Happy Exercising!
Robyn