Does the Overhead Press Work Your Lats? Here’s What You Need to Know

When it comes to building a strong upper body, the overhead press (also called the shoulder press) is a go-to movement. It's often praised for developing powerful shoulders and triceps—but what about the lats? If you've ever wondered “does the shoulder press work lats?” or “does the overhead press engage lats?” you're not alone. Let’s break it down.

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What the Overhead Press Actually Targets

The overhead press is primarily a vertical pushing movement. It mainly works:

• Deltoids (shoulders)

• Triceps

• Upper chest (slightly)

The core, traps, and stabilizers also come into play, especially in standing barbell or dumbbell variations. However, the latissimus dorsi—your lats—aren’t typically thought of as a primary muscle worked during the overhead press.

But that doesn’t mean they’re uninvolved.

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So… Does the Overhead Press Work Lats?

Yes, but only indirectly. The lats act as stabilizers during overhead pressing motions. When you're pressing weight overhead, especially in a standing position, your body has to resist backward lean. The lats—being large back muscles that attach near the spine and humerus—help keep your torso stable and your arms under control.

Think of it this way:

• Not a primary mover: The lats don’t help push the weight up.

• Important stabilizers: They help control the path of the bar and maintain posture.

If you perform strict presses with good form—especially with heavy loads—your lats will be activated to a small degree. But if you're looking to actually build your lats, movements like pull-ups, rows, and lat pulldowns are far more effective.

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Shoulder Press vs. Overhead Press: Is There a Difference?

The terms "shoulder press" and "overhead press" are often used interchangeably. Both refer to pushing weight vertically overhead, either with a barbell, dumbbells, or machines. Regardless of the term, the lat involvement remains the same: minimal, but present in a stabilizing role.

However, certain variations might slightly increase lat activation:

• Single-arm overhead presses require more balance, engaging your lats more to resist rotation.

• Standing overhead presses demand more core and back engagement compared to seated versions.

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My Experience With Lats and Pressing Movements

When I first started incorporating heavy overhead pressing into my training routine, I noticed something unexpected: my upper back felt sore the next day—not just my shoulders. Over time, I realized that standing barbell presses weren’t just a shoulder builder—they challenged my entire upper body to stay rigid and aligned, especially my mid-back and lats.

In particular, when I paused at the bottom of the press or slowed down the eccentric phase, I could feel my lats tightening to keep the bar path controlled. It wasn’t the same type of engagement I’d get from a row, but it reminded me that strength movements rarely happen in isolation. The lats may not be the star in an overhead press, but they definitely play a supporting role.

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Final Takeaway: Train With Intention

To answer it simply:

• Does shoulder press work lats? Technically, yes—but only as stabilizers.

• Does overhead press grow lats? Not significantly.

• Want bigger lats? Focus on pulling movements instead.

That said, don't overlook the value of the overhead press. It’s still one of the best compound lifts for building upper-body strength and shoulder stability—and your lats will quietly show up for support when it counts.