The lost art of overhead pressing

Scott Birdby Scott Bird | February 11, 2006
Filed in Articles , Favourites , News | 8 comments

Overhead pressCharles Poliquin takes a quick look at Overhead Pressing and suggests a 12 week program for its use. Having only recently tried a couple of sets myself, I personally can see a bit more overhead work going on. Unfortunately the low roof means that this will be seated only, but that’s still a good start.

There were a couple of ratios mentioned in the article, and after Alberto got everyone going with the Achieving Structural Balance piece, I can see a similar thing happening here. They are :

1. The ratio between seated dumbbell overhead presses and the bench press It should be that the weight done for 8 reps on each dumbbell represents 29% of the close-grip bench press measure. In other words, a man able to close-grip bench about 220 pounds for a single would use a pair of 65’s for 8 reps in the seated dumbbell overhead presses.
2. The ratio between the behind-the-neck press and the bench press The weight for a 1 RM behind-the-neck press from a seated position should represent 66% of the weight used for a 1 RM in the close-grip bench press. That load is lifted from a dead-stop position with the bar resting on the traps, not from a weight handed off in the lock-out position.

Time for a quick test.

Behind-the-neck press (seated) 10@20/44, 2@30/66

Disappointing, but not unsurprising. 30kg is certainly nowhere near 66% of my close-grip 1RM. As for the DBs, based on my recent barbell work they’d be closer, but still well under target. Looks like I’ve got some shoulder strengthening to do.

The stretching I’ve been doing lately - specifically for the shoulders - doesn’t seem to have helped as much as I’d hoped; perhaps a strengthening/stretching combination will produce better results. Time will tell.


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Comments

1

Are you doing PNF for the shoulders a la Stretching Scientifically? That should make you flexible very quickly (as in a few weeks).

Thanks for another great link, think I will replace my 5×5 seated dumbell presses on accessory day with Poliquin’s pressing routine as of tonight. My shoulder strength is not too far behind any more though, need to max out on the behind-the-necks. I should be good for about 67.5 kg/149 lbs me thinks.

Posted by: Kris | February 11, 2006 5:57 PM

2

Thanks for the reminder Kris, I haven’t tried any of the stuff from that book (for the shoulders, that is); but will certainly give it a re-read. I’ll probably stay with the combined strengthening/stretching approach - just with better quality exercises for each.

I seem to remember you having comparitively weak shoulders not too long ago. That’s encouraging, from my point of view anyway. Time to face reality and do a few BTN presses myself. 30kg - with shaking arms - is, well, sub-optimal.

Posted by: Scott | February 11, 2006 6:14 PM

3

Even if you’re not considering the PNF portion of the program, just including the early morning stretching might do small wonders.

Posted by: Kris | February 11, 2006 10:58 PM

4

Just got a chance to run through your post scott. Something that I’ll have to read further on. I haven’t done any serious overhead pressing in quite awhile. In the next strength routine I do I think I’m going to have some sort of overhead pressing.

Posted by: Chris | February 14, 2006 2:04 PM

5

Chris, I’ve been neglecting the shoulders a bit as well. At least there’s plenty of choice when it comes to overhead work, so I’m sure I’ll find a couple I like doing :)

Posted by: Scott | February 14, 2006 3:03 PM

6

This article has encouraged me to do much more over head work, and I can already feel a difference in my left shoulder. So I just gotta say thanks for find it and sharing it.

Posted by: Stinn | February 16, 2006 3:59 AM

7

That’s great Stinn. Appreciate the feedback.

Posted by: Scott | February 16, 2006 8:40 AM

8

Interesting post, I just started overhead press training a few weeks ago myself.

you and I are on the same page I think my friend

enjoy your travels

Posted by: Rob | March 4, 2008 6:51 AM

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