Results 1 to 5 of 5
  1. #1
    Senior Member
    Join Date
    Feb 2013
    Posts
    134
    Thanks
    33
    Thanked 54 Times in 46 Posts

    How to Program Over Head Press to Assist Bench Press`

    In the past I ran the same program for over head press that I was running for bench. But I think trying to chase after progress on two compound movements takes away from the bench overall. Not sure.

    I was wondering, how I should train overhead press to compliment bench press?

    This is what I've been doing.

    I'm running 3/5/1 for bench.

    So on 3's week, I pick a weight and do as many reps as I can with it.

    On 5's week, I take about 20-30 pounds from that weight I did on 3's week and do 3 sets x 5 reps.

    On 1's week I add about 10 pounds from 3's week and do 3 sets x 5 reps.

    Any critique on this? Or should I do something different?

    Thanks.

  2. #2
    Elite PillarofBalance's Avatar
    Join Date
    Feb 2012
    Posts
    20,494
    Thanks
    2,144
    Thanked 18,098 Times in 7,789 Posts
    I tried a few different approaches to this. What wound up working best for me was doinga 3rm every week. But alternate push press and strict press. Then a couple back off sets.

    One thing to consider is that maybe ohp just doesn't have the carryover you expected and something like floor press might be better for you.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  3. The Following 2 Users Say Thank You to PillarofBalance For This Useful Post:

    Hurt (11-24-2018),Turbolag (11-24-2018)

  4. #3
    Senior Member
    Join Date
    Feb 2013
    Posts
    134
    Thanks
    33
    Thanked 54 Times in 46 Posts
    Originally Posted by PillarofBalance View Post
    I tried a few different approaches to this. What wound up working best for me was doinga 3rm every week. But alternate push press and strict press. Then a couple back off sets.

    One thing to consider is that maybe ohp just doesn't have the carryover you expected and something like floor press might be better for you.
    I remember when you told me about the 3 rm standing and seated changing them each week. I might want to give this another try.

    Definitely will have to play around with it.

  5. #4
    Senior Member
    Join Date
    Oct 2020
    Posts
    106
    Thanks
    56
    Thanked 40 Times in 28 Posts
    I have an overhead press of 190x3, I weigh 207lbs, so I think that’s pretty good.

    Proportionately it’s by far my best lift.

    But my bench is 250x3. So I don’t think there’s a lot of carryover.

  6. #5
    Senior Member dreamscraper's Avatar
    Join Date
    Oct 2020
    Posts
    107
    Thanks
    34
    Thanked 51 Times in 33 Posts
    Surely, the carryover is dependent on what a person's strengths and weakness are. I mean if you are super strong locking out a deadlift then there is not going to be much carryover that adds to your main deadlift from doing high rack pulls. Someone else though might get a huge carryover if that is bringing up a weakness.

    While I get this mentality overall, being strong in over head press is great in and off itself too. The problem is when you turn it into a competition you get all the really extreme back bending and difficulty in judging. All the same things that caused it to be removed from the Olympic lifts. If the only judge that matters is yourself though nothing feels quite like hitting a PR with that locked out over head.

Similar Threads

  1. Which triceps head does Bench Dips work?
    By Grizzly911 in forum Training and Workouts
    Replies: 13
    Last Post: 10-18-2018, 06:27 PM
  2. Over head press problem
    By Thatgoodfellow in forum Injury Recovery & Prevention
    Replies: 13
    Last Post: 09-17-2018, 07:09 AM
  3. Head to Head Crossfit Challenge
    By BigSwolePump in forum General Chat & Conversation
    Replies: 11
    Last Post: 07-13-2017, 03:27 AM
  4. Cube Predator Bench Program Question
    By Turbolag in forum Powerlifting Training Methods
    Replies: 6
    Last Post: 05-30-2016, 11:00 AM
  5. Bench press FAILS
    By HH in forum General Chat & Conversation
    Replies: 13
    Last Post: 11-03-2012, 06:19 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •