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?
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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.
I did but now I can barely get my left arm over my head LOL
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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.
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.
Best unequipped meet lifts - 120kg Open class
Training since Dec 2008.
Yup I do them and I beleive they help
Last edited by Magilla; 05-14-2010 at 11:01 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.
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)
B: 255x1 DL: 375x1 SQ: work in progress
Goals: B-275 D-400 S-275 Weight- 180
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
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
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
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.
Last edited by ehopkins932; 05-17-2010 at 05:54 PM.
My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038
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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!
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.
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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.
It seems to work for this guy...
I'm no powerlifter, but this is one of my favorite exercises. I do them every week, heavy.
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
Deads: 325lbs(Goal: 400lbs)
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.
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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.