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View Full Version : Powerlifters: Do You Train Overhead Press?



Kroncke
05-14-2010, 02:59 AM
Some swear by trying overhead press to push their bench, while others don't much of anything than rear delts for shoulders.

I don't because I have long limbs and my shoulders get beat up raw benching every week anyways and because it throws my right shoulder out.

Do you guys train overhead press?

Sean S
05-14-2010, 07:02 AM
I've found overhead work has help both my raw BP and shirted BP. You do have to take some care in rotating it into your overall schedule so you don't beat yourself up.

ScottYard
05-14-2010, 07:24 AM
I did but now I can barely get my left arm over my head LOL

shocker4221
05-14-2010, 07:38 AM
I do over head presses and always have, I love working shoulders. I now use primarily dumbbells though out of fear of tearing something. I think the extra work i've done on shoulders has helped with my bench, but like Sean said, you have to work them into your schedule which can be difficult at times.

IronDiggy
05-14-2010, 08:36 AM
I just started doing strict military's after bench on Sundays a couple months ago.
I keep them generally light. I work up to 90% @ sets of 5... just to build my shoulders more, esp my rear delts.

Magilla
05-14-2010, 10:01 AM
Yup I do them and I beleive they help

chris mason
05-14-2010, 10:12 AM
I just started doing strict military's after bench on Sundays a couple months ago.
I keep them generally light. I work up to 90% @ sets of 5... just to build my shoulders more, esp my rear delts.


Just for clarity, how is 90% light?

IronDiggy
05-14-2010, 10:15 AM
Just for clarity, how is 90% light?

Oh well I am probably be mistaken... it's 90% of my 5rm which doesn't feel really heavy. But my 5rm is also estimated so it could be even further off..

chris mason
05-14-2010, 10:16 AM
Oh well I am probably be mistaken... it's 90% of my 5rm which doesn't feel really heavy. But my 5rm is also estimated so it could be even further off..


Ok, that makes more sense.

muscle_g
05-15-2010, 06:28 AM
I do overhead work for the first 4-5 weeks in my training cycle, but then I switch to Front Raises for the last 4-5 weeks in my training to give my shoulders a break.

AJ Roberts
05-15-2010, 06:36 AM
I used to do lots of overhead work then seemed to get away from it. Throw it back into my training a few weeks ago and am happy i did so as it is clearly a weak point of mine.

sbirgel
05-15-2010, 07:02 PM
I like to do overhead press... I usually do it on the 4th day of my workout (5 day split) that way it's not affected by my benching earlier in the week (1st day)

deeder
05-15-2010, 10:59 PM
For the last 3 weeks I have been hitting the overhead presses pretty hard... Before that I never really did. I am training for a strongman competition now though... After realizing how weak my shoulders really are I will probably work them in more often in a regular powerlifting program.

Vincent Dizenzo (sorry if the spelling is incorrect!!) has some pretty badass overhead press videos and he's a big bencher so I'm sure they serve a purpose :)

Rob Luyando
05-16-2010, 07:40 AM
Benching heavy twice a week hammers my front delts so I only do them when I need to. When I need to do them I do five sets of five and within two weeks my needs is answered

Travis Bell
05-17-2010, 03:31 PM
As with AJ, I've found that I'm pathetically weak on overhead work at the moment. I need to get back on that.

I've found over time, that rotating them in about every other week is helpful and allows my shoulders time to recover from benching.

ehopkins932
05-17-2010, 04:53 PM
5/3/1 :)

robchris
05-17-2010, 07:05 PM
I do DB overhead work every other week similar to what Travis does.

Generally 3-5 sets of 6-8 reps does me good after ME bench work.

Otherwise I do side and rear delt work being careful not to burnout the front delts from BP'ing twice a week!

BloodandThunder
05-18-2010, 10:14 AM
Just because it's not a lift you compete in, doesn't mean it's not important (Rows, Chins, etc). Pushing your strict OH often leads to a bigger raw bench.

I like to throw them in on RE or DE days, especially right after a meet when I've been spending very little time on anything that's not the big three. I wave them every four weeks, 4-6 sets of 3-6 reps, decent intensity. I then might switch to a CG Incline wave while doing DB Clean/Presses for accessory. Either way, raw or geared, any bencher can benefit from OH presses, whether it's a good way to build mass, break through a plateau, or to keep balance in strength.

vdizenzo
05-18-2010, 11:05 AM
When my program called for benching once a week I would do heavy barbell shoulder presses as well. When I bench twice a week I keep the shoulder pressing to a minimum, mostly dumbell work if at all. I strongly feel my heavy shoulder pressing helped greatly in my raw and equipped benching.

jerkwad55
05-18-2010, 08:46 PM
It seems to work for this guy...
http://www.youtube.com/watch?v=VzjxDJslfqo&feature=related

jp2
05-19-2010, 01:27 PM
I'm no powerlifter, but this is one of my favorite exercises. I do them every week, heavy.

Jasneil
05-19-2010, 10:40 PM
I Luv this exercise LOL Feels Better then the Dumbbell Version! I ain't no powerlifter But thats the Best Exercise You Can choose for Delts in my own personal opinion

mastermonster
05-23-2010, 11:18 AM
I did them when I was younger and loved them before my shoulders got so bad. I wish I could still do them. Now days I can only do steep inclines. I would definately still do overheads if I could.

andhen2003
08-07-2013, 10:11 AM
I do and they definitely helped move my bench up. I do them very strict standing. They do bother my neck a bit, so I don't do them every week.

Travis Bell
08-07-2013, 07:34 PM
Holy old thread