T Nation

Bodyweight Overhead Press and Bench


#1

I just recently did a bodyweight ohp @ 160 the other day, as a result my bench went up 10lbs what rele helped was cable overhead extensions but not like how most people do em, but how u do them with a heavy dumbbell. The next thing that really helped was alternating dumbbell overhead press standing and pausing @ the bottom.

Push press helped too and heavy pullups, I usually warm up w/ 70lbs attached to my body and work up to a set of 105lbs for a set of 3.... As a result of this work, I'm now using 120lb dbs easy for 5 reps and like I said my bench went up 10lbs because of the strong shoulders and tri and lats


#2

Cool story, bro.


#3

I've done more than BW overhead press(strict). Did 265 at 250 or so. What really helped was doing lots of shoulder pressing.


#4

haha yeah that too..alot of shoulder pressing


#5

cool report. My OH press with bodyweight has been a goal for me in recent weeks. Nowhere near there but working slow and steady. All i got is time, right?


#6

Tell it again


#7

THIS

Congratulations on your achievement op, but in all honesty, you don't really need to be talking about complicated assistance training for a 160lb press. I know guys that have strict pressed close to 370lbs weighing 230lbs, who do nothing but strict press and log.