all posts post new thread

Barbell Dropping the OHP

MikeL

Level 6 Valued Member
So I’ve been working on barbells recently since a back tweak, I’ve enjoyed the work (even tolerating back squats!) and the back has improved.

I miss being good at bodyweight stuff, but have a goal to put more lbs on my bench. I am considering dropping OHP to gain more frequency on bench and incorporating HSPU as assistance work or on conditioning days.

Any thoughts? Alternatives? Am I missing a trick by dropping BB OHP for a cycle?
 
I've found that as long as I'm training, and that training involves similar muscle groups, lifts that I'm not currently training tend to be maintained -- or at least, seem to be quickly "revive-able" with a few weeks of specific training.

So my thought is that you wouldn't even have to do HSPU.... Even just handstands would preserve the overhead positional strength, and you are training the pushing muscles with bench. And if your overhead press decreases a bit, is there any downside to that for you? If not, you haven't lost anything of current value, and you will be able to bring it back up again later with some direct training.
 
So I’ve been working on barbells recently since a back tweak, I’ve enjoyed the work (even tolerating back squats!) and the back has improved.

I miss being good at bodyweight stuff, but have a goal to put more lbs on my bench. I am considering dropping OHP to gain more frequency on bench and incorporating HSPU as assistance work or on conditioning days.

Any thoughts? Alternatives? Am I missing a trick by dropping BB OHP for a cycle?
Could add in some heavy curl bar tricep extension/pullovers of your liking and some weighted or unweighted dips.
 
I've found that as long as I'm training, and that training involves similar muscle groups, lifts that I'm not currently training tend to be maintained -- or at least, seem to be quickly "revive-able" with a few weeks of specific training.

So my thought is that you wouldn't even have to do HSPU.... Even just handstands would preserve the overhead positional strength, and you are training the pushing muscles with bench. And if your overhead press decreases a bit, is there any downside to that for you? If not, you haven't lost anything of current value, and you will be able to bring it back up again later with some direct training.
Agreed. If bench goes up and BW stays similar, HSPU when ready, no problem.
 
For shoulder health, I'd keep some kind of press in the mix that isn't bench, at least once a week, even if lightly.

Going 'all bench all the time' seems to be a classic case of how guys mess up their shoulders after a few years.

But I don't think it matters if the other press is OHP, hand stands, dips, etc.
 
For shoulder health, I'd keep some kind of press in the mix that isn't bench, at least once a week, even if lightly.

Going 'all bench all the time' seems to be a classic case of how guys mess up their shoulders after a few years.

But I don't think it matters if the other press is OHP, hand stands, dips, etc.
This. The bench press doesn’t involve scapular movement, healthy scapular movement is super important, make sure your including it somehow.
 
I am considering dropping OHP to gain more frequency on bench
I did this recently and it worked great. It won’t be great long term, so just either expect to go back to adding ohp next cycle or adding some accessories to help maintain shoulder health.

I’ve got touchy shoulders so included scap pull-ups and external rotation stretches during that cycle to help maintain them.
 
I would keep OHP in the rotation and treat it as an accessory opposite your benching days. So no need to shoot for a lot of progression or volume. A Cluster or two at 3-4 reps of a 6-8repmax, or two sets at more moderate loading to 12 or 15 reps.
 
So I’ve been working on barbells recently since a back tweak, I’ve enjoyed the work (even tolerating back squats!) and the back has improved.

I miss being good at bodyweight stuff, but have a goal to put more lbs on my bench. I am considering dropping OHP to gain more frequency on bench and incorporating HSPU as assistance work or on conditioning days.

Any thoughts? Alternatives? Am I missing a trick by dropping BB OHP for a cycle?
Consider a unilateral overhead press, the standing one bell military press.

-S-
 
Consider a unilateral overhead press, the standing one bell military press.

This I like, really keeps the shoulders healthy

It's a brilliant exercise, IMO, a real "everyone can learn to do this" movement that, in part, is so great because it's forgiving of less than ideal shoulder and t-spine mobility but can, if you're paying attention, be a vehicle to improving that mobility in addition to making you stronger. The title, "Power to the People!" suggests that it's a program anyone can learn to do, and for me, the kettlebell press works even better than the barbell side press in the book, which is why those two - kettlebell press and barbell deadlift - have become my person "to the People" approach. I don't teach it at first to new students - I start with swings and getups - but I think it can be a good thing for lots of people.

-S-
 
Back
Top Bottom