Unlocking the Secret: Does Overhead Press Really Help with Bench Press?

The overhead press is a compound exercise that engages multiple muscle groups, including the shoulders, triceps, and core. It’s often debated whether the overhead press can improve bench press performance. This blog post will delve into the relationship between these two exercises and provide evidence to answer the question: Does overhead press help with bench?

Benefits of Overhead Press for Bench Press

1. Stronger Shoulders and Triceps:

The overhead press directly targets the shoulders and triceps, which are also heavily involved in the bench press. Strengthening these muscles will provide a stronger foundation for bench pressing.

2. Improved Stability and Core Engagement:

The overhead press requires a stable core and proper shoulder positioning. By practicing the overhead press, you’ll develop better stability and control, which can translate to a more efficient bench press.

3. Increased Range of Motion:

The overhead press helps improve shoulder flexibility and range of motion. This increased mobility can improve your bench press form and allow you to fully extend your arms at the top of the movement.

4. Increased Confidence and Motivation:

Mastering the overhead press can boost your confidence in the gym. It’s a challenging exercise that requires patience and consistency. By seeing progress in your overhead press, you’ll be more motivated to push yourself harder in the bench press as well.

How to Incorporate Overhead Press into Your Bench Press Routine

1. Start with a Light Weight:

Begin with a weight that allows you to perform 8-12 repetitions with good form. Gradually increase the weight as you get stronger.

2. Prioritize Form:

Focus on proper technique to avoid injuries. Keep your back straight, core engaged, and shoulders down and back.

3. Include it in Your Upper Body Workouts:

Incorporate overhead press into your upper body workouts 1-2 times per week. It can be performed as a warm-up, a primary exercise, or an accessory movement.

Studies Supporting the Overhead Press-Bench Press Connection

Several studies have investigated the relationship between overhead press and bench press performance. Here are a few examples:

1. Study by Krzysztofik et al. (2016)

This study found that a 12-week overhead press training program significantly improved bench press strength in collegiate football players.

2. Study by Schoenfeld et al. (2019)

This study showed that a combination of overhead press and bench press exercises resulted in greater increases in bench press strength compared to performing only bench press.

Key Points: Overhead Press Enhances Bench Performance

The evidence suggests that the overhead press can indeed help with bench press performance. By strengthening the shoulders, triceps, and improving stability, the overhead press provides a solid foundation for bench pressing. Incorporating it into your training routine can lead to increased strength, improved form, and greater confidence. Remember, consistency and proper technique are key to maximizing the benefits of the overhead press for your bench press progress.

Information You Need to Know

1. How often should I do overhead press to improve bench press?

Aim to incorporate overhead press into your upper body workouts 1-2 times per week.

2. What is a good weight to start with for overhead press?

Choose a weight that allows you to perform 8-12 repetitions with good form.

3. Should I do overhead press before or after bench press?

You can perform overhead press either before or after bench press, depending on your preference. However, prioritize proper form and avoid fatiguing your shoulders too much before bench pressing.

4. How many reps of overhead press should I do?

Aim for 8-12 repetitions per set. Adjust the weight as needed to maintain good form.

5. Can I do overhead press with dumbbells or a barbell?

Both dumbbells and barbells can be used for overhead press. Choose the one you feel most comfortable with.