Benefits of The Seated Overhead Press Workout and Muscles Targeted. The seated overhead press targets the deltoids (shoulders), triceps, and pectorals (chest), with benefits including increased upper body strength, improved shoulder health and stability, and enhanced core strength and posture. It's often favored by beginners or those needing to reduce lower back strain, as the seated position allows for more focus on upper body muscles and requires less balance than the standing version. Muscles