Boosting Your Bench: The Shoulder Press Blueprint for Success
In the world of powerlifting, the bench press is often hailed as the ultimate test of upper body strength. Lifters spend countless hours perfecting their form, increasing their chest and triceps strength, and striving for that elusive personal best. However, one exercise that doesn’t always get the attention it deserves, yet can significantly contribute to bench press success, is the overhead press. While it may seem unrelated at first glance, the overhead press is pivotal for enhancing your bench press performance. In this post, we'll explore why the overhead press is essential, how it contributes to a stronger bench, and how you can effectively incorporate it into your training routine.
Why Do People Hate the Shoulder Press?
The overhead press, also known as the shoulder press, has a reputation for being a difficult and, for some, a frustrating exercise. Many lifters tend to shy away from it, often due to a combination of the following reasons:
Mobility Issues: The shoulder press demands a significant range of motion in the shoulders, and for those with tight shoulders or poor mobility, it can be uncomfortable or even painful. The exercise requires not just strength but also flexibility, particularly in the thoracic spine and shoulders. This can make it a daunting exercise for many.
Technical Difficulty: The overhead press is a compound movement that requires coordination and balance. It's not as straightforward as pressing a weight overhead; it involves stabilizing the core, controlling the bar path, and maintaining proper alignment throughout the movement. This technical complexity can be a barrier for those who are not confident in their form.
Humbling Nature: Unlike the bench press, where many lifters can move significant weight, the overhead press tends to be a more humbling exercise. The amount of weight that can be lifted is generally much lower, leading some lifters to feel like it's not as worthwhile or impressive as other pressing movements.
Neglect in Training: Since the overhead press doesn’t directly target the chest, which is often the primary focus for many when improving the bench press, it’s easy to overlook its importance. Many lifters are more inclined to work on exercises that directly target the muscles they see as most crucial to their bench press, leading to the shoulder press being neglected.
How Does the Shoulder Press Help the Bench Press?
Despite its challenging nature, the shoulder press offers unique benefits that can directly translate into improved bench press performance. Here’s how:
Different Pressing Angle: The bench press is a horizontal push, primarily engaging the chest, triceps, and anterior deltoids. The overhead press, on the other hand, is a vertical push that emphasizes the shoulders (particularly the anterior deltoids) and the triceps. By pressing from a different angle, you’re challenging your pressing muscles in a new way, which can help break through plateaus in your bench press.
Muscle Recruitment: The overhead press recruits muscles differently compared to the bench press. The anterior deltoids, which are heavily involved in the overhead press, also play a significant role in the bench press, especially at the bottom of the lift. Strengthening these muscles through overhead pressing can improve your ability to power through the initial phase of the bench press, where many lifters struggle.
Core and Stability Improvement: The overhead press is a full-body exercise that requires significant core stabilization. A strong core is crucial for maintaining proper form and stability during the bench press, especially when handling heavy weights. The more stable your core, the more force you can generate, leading to a stronger bench press.
Enhanced Shoulder Strength: Shoulder strength is often a limiting factor in the bench press. By regularly performing the overhead press, you’re directly building the strength of your shoulders, which contributes to overall pressing power. Strong shoulders provide a solid base for pressing movements and can help prevent injuries by ensuring muscular balance.
What Is a Successful Shoulder Routine for Improving Your Bench Press?
Incorporating the overhead press into your routine doesn’t mean abandoning other exercises. Instead, it should complement your existing program. Here’s a shoulder routine designed to improve your bench press:
Standing Overhead Press OR 70° Incline Barbell Shoulder Press
Sets: 2
Reps: 8
Notes: Targets the anterior deltoids, mimicking the bench press angle.
Single Arm Standing Dumbbell Shoulder Press
Sets: 2
Reps: 10
Notes: Unilateral work to address imbalances and improve stability.
Lying Sideways Lateral Raises
Sets: 2
Reps: 12
Notes: Focuses on the medial deltoids, supporting overall shoulder development.
Standing Cable Upright Row
Sets: 5
Reps: 10
Notes: Engages the medial deltoids and upper back, crucial for shoulder and bench press stability.
Head Supported Rear Deltoid Flies
Sets: 5
Reps: 12
Notes: Ensures balanced shoulder development by targeting the rear deltoids.
This routine emphasizes the anterior deltoids, crucial for both the bench press and overhead press, while also ensuring overall shoulder development to prevent imbalances and reduce the risk of injury.
Should Powerlifters Do the Overhead Press?
The overhead press can be a powerful tool in a powerlifter's arsenal, but it doesn’t need to be the primary focus. Here’s how you can incorporate it effectively:
Make It a Secondary Movement: While the bench press will likely remain your primary upper body focus, the overhead press should be treated as an important accessory lift. Performing it after your main bench press work allows you to target the shoulders without detracting from your bench press performance.
Adjust for Discomfort: If the overhead press causes discomfort, particularly in the shoulders, consider variations like the high incline press. Setting the bench at a 70-degree incline shifts some of the load away from the shoulders while still providing the benefits of pressing from an inclined position. Another alternative is to use dumbbells, which can allow for a more natural range of motion and reduce strain.
Focus on Tempo and Control: When performing the overhead press, prioritize control and tempo over the amount of weight lifted. Slow, controlled repetitions can help build stability and strength in the shoulders, which will translate into better pressing performance overall.
Frequency and Volume: Incorporate the overhead press into your training routine 1-2 times per week, depending on your overall program. Keep the volume moderate to high, focusing on building strength and endurance in the shoulders.
Conclusion
The overhead press is a valuable, albeit often overlooked, exercise that can play a pivotal role in enhancing your bench press performance. By challenging your pressing muscles from a different angle, recruiting muscles differently, and improving overall shoulder strength and stability, the overhead press can help you break through plateaus and achieve new personal records in the bench press. Whether you’re a powerlifter looking to optimize your training or just someone aiming to build a stronger upper body, don’t underestimate the power of the overhead press. Incorporate it into your routine, adjust as needed for comfort, and watch your bench press—and overall pressing strength—soar to new heights.