Results 1 to 3 of 3
  1. #1
    Member
    Join Date
    Feb 2013
    Posts
    90
    Thanks
    13
    Thanked 38 Times in 32 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
    Administrator PillarofBalance's Avatar
    Join Date
    Feb 2012
    Posts
    19,800
    Thanks
    1,938
    Thanked 16,596 Times in 7,213 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
    Member
    Join Date
    Feb 2013
    Posts
    90
    Thanks
    13
    Thanked 38 Times in 32 Posts
    Quote 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.

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. Cube Predator Bench Program Question
    By Turbolag in forum Powerlifting Training Methods
    Replies: 6
    Last Post: 05-30-2016, 11:00 AM

Posting Permissions

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