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Prioritizing the Overhead Press

jwbruce's picture
Sun, 05/28/2006 - 9:01am — jwbruce

Hi all,

I just finished a 12 week bench program that Todd Wilson posted for me 12 weeks ago. All in all pretty successful, I got 105kg for an easy single at the end of the 3-2-1-3-2-1 wave with 97kg/100/102/100/102/105 ... at the start of the program i could do 100kg x 2 touch and go.

What I did notice was at the start of the routine when i failed, it tended to be just off the chest so I was doing telle flyes and throat presses to get stronger off my chest. Now I seem to fail much higher, probably because i havent worked my tris enough.

For the next 4-6 weeks I'd like to drop benching and focus on standing overhead presses and weighted dips. (I should note my OHP sucks Eye-wink )

I am thinking of something simple like 4-5 sets of 6-8 for each once a week. Then throw in another exercise or two.

Any suggestions? thanks!

jamie

‹ Just a suggestion and a praise Compex EMS?? ›
Sun, 05/28/2006 - 9:12am — Guest

Prioritizing the Overhead Press

Jamie,
raising my overhead press really helped bring my bench up without benching.
I was weak off the chest too. It took a long while to get used to the wider grip.

Sun, 05/28/2006 - 10:05pm — Guest

Prioritizing the Overhead Press

I'm focusing on push presses currently. Gotta love overhead strength Laughing out loud

Goodluck with it

Tue, 05/30/2006 - 3:26pm — Guest

Prioritizing the Overhead Press

I started prioritizing the overhead press about two months ago. I was using a conjugate method for benching and somehow my shoulder starting hurting. I found out that overhead pressing doesn't bother my shoulder in the least so I stopped all benching type movements. I now use a conjugate method and submaximal effort method that is focused on overhead pressing and itsvariations. I can tell a big difference in my shoulder development and upper back already and i've put about 50 lbs. on my OHP too. I've also read that some people improve their bench just by OHPing and I am going to find out in a couple more months...

Thu, 06/08/2006 - 10:23am — Guest

Re: Prioritizing the Overhead Press

Quote:
jwbruce wrote:
Hi all,

I just finished a 12 week bench program that Todd Wilson posted for me 12 weeks ago. All in all pretty successful, I got 105kg for an easy single at the end of the 3-2-1-3-2-1 wave with 97kg/100/102/100/102/105 ... at the start of the program i could do 100kg x 2 touch and go.

What I did notice was at the start of the routine when i failed, it tended to be just off the chest so I was doing telle flyes and throat presses to get stronger off my chest. Now I seem to fail much higher, probably because i havent worked my tris enough.

For the next 4-6 weeks I'd like to drop benching and focus on standing overhead presses and weighted dips. (I should note my OHP sucks Eye-wink )

JW, would you mind posting that 12 week program since you seem to have had success with it?

Thanks

Fri, 06/09/2006 - 2:38pm — Big Mac

Prioritizing the Overhead Press

Hit your Back. Pull-ups, Chin ups, bent rows...This in combination with taking some time off your bench routine will get you thru a platue.