One of the only matches to the overhead press when it comes to building muscle in the upper body is the pull-up. Where the overhead press works the front portion of the shoulders and the triceps, the pull-up works the rear part of the shoulder and the biceps, as well as the upper back.
Building muscle in the shoulders and upper back is one of the best things you can do to drastically change your appearance, as well as build strength that carries over to every other aspect of your life.
If you can’t manage to do pull-ups, then doing an inverted row with something like a TRX suspension trainer is a great alternative option worth doing.
These four exercises are by far and away some of the most effective when it comes to building muscle. But remember, what’s going to pay off more than just doing these exercises by themselves is consistency. Aim to hit the gym three to four times a week, and be sure you’re eating enough food (and the right kind of food) to help build muscle.