The Overhead Press–Bench Press Connection

Today’s focus: Does overhead pressing help your bench press?

Short answer: Yes. But only if it’s programmed with purpose.

Overhead pressing builds upper-body strength and reinforces shoulder stability, both of which support your bench. But it’s not magic. It’s only effective when it complements your bench work, not competes with it.

Here’s how to use it:

• Use it as an accessory, not a max-effort lift. Think moderate volume and intensity. 3 to 4 sets of 6 to 10 reps works well for most.

• Choose the right variation. Dumbbell overhead press and standing strict press both build shoulder strength with minimal joint stress. Use seated versions for stability or to reduce spinal fatigue.

• Time it smart. Don’t hammer OHP the day before benching heavy. Place it after your main bench day or on an upper-accessory day.

Want better lockout? Stronger triceps? Healthier shoulders? Overhead pressing helps, but it’s not about chasing a 1RM. It’s about building supportive muscle for the main lifts.

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Common Bench Mistake: Not Warming Up

The number one most common bench press mistake we see? Not warming up.

Warming up before any compound movement is an important piece of good performance however bench press warm-ups seem to be more rushed than those for squats and deadlifts.

However, just because your upper body may be mobile enough to bench without a warm up doesn’t mean it should. You should not only bring up your core body temperature but you should also engage in dynamic stretches as well as activation exercises such as band pull aparts or scapular push ups to fire up the shoulder joint.

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