View Poll Results: Powerlifters: Do You Train Overhead Press?

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  • Yes (heavy).

    38 59.38%
  • Yes (light).

    14 21.88%
  • No.

    9 14.06%
  • Who gives a **** about bench anyways?

    3 4.69%
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Thread: Powerlifters: Do You Train Overhead Press?

  1. #1
    aka Big Baby
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    Powerlifters: Do You Train Overhead Press?

    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?

  2. #2
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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.

  3. #3
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    I did but now I can barely get my left arm over my head LOL
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  4. #4
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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.

  5. #5
    Senior Member IronDiggy's Avatar
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    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.
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  6. #6
    Senior Member Magilla's Avatar
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    Yup I do them and I beleive they help
    Last edited by Magilla; 05-14-2010 at 10:01 AM.
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  7. #7
    Administrator chris mason's Avatar
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    Quote Originally Posted by IronDiggy View Post
    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?

  8. #8
    Senior Member IronDiggy's Avatar
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    Quote Originally Posted by chris mason View Post
    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..
    Best unequipped meet lifts - 120kg Open class
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  9. #9
    Administrator chris mason's Avatar
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    Quote Originally Posted by IronDiggy View Post
    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.

  10. #10
    Train Hardcore!!! muscle_g's Avatar
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    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.
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  11. #11
    Pro Powerlifter AJ Roberts's Avatar
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    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.
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  12. #12
    Senior Member sbirgel's Avatar
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    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)
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  13. #13
    Senior Member deeder's Avatar
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    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
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  14. #14
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    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

  15. #15
    Westside Bencher Travis Bell's Avatar
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    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.


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  16. #16
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    5/3/1
    Last edited by ehopkins932; 05-17-2010 at 04:54 PM.
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  17. #17
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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!

  18. #18
    Dr. Subtotal
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    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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  19. #19
    Super Moderator vdizenzo's Avatar
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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.


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  20. #20
    Basement Warrior
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    It seems to work for this guy...

  21. #21
    Senior Member jp2's Avatar
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    I'm no powerlifter, but this is one of my favorite exercises. I do them every week, heavy.

  22. #22
    Wannabebig Member
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    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
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  23. #23
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    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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  24. #24
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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.

  25. #25
    Westside Bencher Travis Bell's Avatar
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    Holy old thread


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