For front-delt growth
For front-delt growth, overhead press and seated dumbbell press score the same.
Overhead press is easier to progress; seated dumbbell press is easier on the joints.
Both are good choices that train the front delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
For front-delt growth, overhead press and seated dumbbell press score the same. Overhead press is easier to progress; seated dumbbell press is easier on the joints. Both are good choices that train the front delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Seated dumbbell press is easier: it’s easy to learn, while overhead press takes some practice.
Overhead press needs a barbell and a squat rack, so for most people it’s a gym exercise. Seated dumbbell press needs dumbbells and a bench, so a home gym covers it.
Seated dumbbell press: it rates Strong for joint and recovery cost in our research rubric, against Good for overhead press.